Comparing Nutrients in 1 pound Dried Plums VS Prunes

Macros Ratio

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

Macro Nutrients

	Dried Plums	Prunes	Recommended Dietary Allowance
Energy	37.5% 1089kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.84% 0.27g	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	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	311% 404g	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	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prunes	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	260% 3.38mg	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	2.27% 9.07μg	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	Prunes	Recommended Dietary Allowance
Calcium	19.5% 195mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	308% 2.77mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	61.5% 1.4mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	141% 4799mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prunes per 1 lb

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

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

• 1 lb of Raw Dehydrated Prunes contains 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Dried Plums.
• Both Dried Plums and Prunes provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Raw Dried Plums as well as Raw 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 Prunes:

• 1 lb of Raw Dehydrated Prunes contains 1.7 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Prunes contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dehydrated Prunes contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.