Comparing Nutrients in 1 pound Dried Plums VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Dried Plums	Stewed Prunes	Recommended Dietary Allowance
Energy	37.5% 1089kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	104% 135g	130g per day for Men 19-50 years
Sugars	239% 173g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	77.6% 56.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 116g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.9g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.54% 18μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Stewed Prunes	Recommended Dietary Allowance
Calcium	19.5% 195mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52.7% 4.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	20.5% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.7% 313mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	47% 1601mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.8% 140g	8.34% 308g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Stewed Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Plums versus 1 lb of Stewed Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Plums vs Stewed Prunes:

• 1 pound of Dried Plums has 1.5 times more Vitamin A, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.9 times more Vitamin B5 than Stewed Prunes.
• Both Dried Plums and Stewed Prunes provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Raw Dried Plums as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Plums vs Stewed Prunes:

• 1 pound of Dried Plums has 1.8 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Stewed Prunes.
• While 1 lb of Stewed dehydrated Prunes contains 1.3 times more Iron than Raw Dried Plums.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Plums has 2.1 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Protein than Stewed Prunes.
• Both Raw Dried Plums as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.