Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquids VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	16.4% 476kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	156% 113g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	37% 14g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	20% 181μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	76% 0.99mg	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	0% 0μg	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	14% 12.7mg	14.6% 13mg	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	NA	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	99% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	7.7% 77mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	23.2% 1.86mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26% 0.59mg	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	17% 118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.66% 321g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Plums, dried (prunes), stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Prunes, canned, heavy syrup pack, solids and liquids versus 1 lb of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Prunes, canned, heavy syrup pack, solids and liquids vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 2.4 times more Vitamin A, 1.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Plums, dried (prunes), stewed, without added sugar.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Prunes, canned, heavy syrup pack, solids and liquids vs Plums, dried (prunes), stewed, without added sugar:

• 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.3 times more Manganese and 1.4 times more Potassium than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Plums, dried (prunes), stewed, without added sugar contain similar levels of Copper, Iron, Magnesium and Phosphorus per one pound.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.2 times more Fiber than Plums, dried (prunes), stewed, without added sugar.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 and Protein in one pound.