Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Dried Plums	3%	1%	96%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Energy	16.4% 476kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	239% 173g	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	77.6% 56.2g	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	% 116g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Vitamin A	20% 181μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	71.5% 0.93mg	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	4.54% 18μg	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	3.02% 2.72mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	225% 270μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Calcium	7.7% 77mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	142% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	59% 1.36mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.66% 321g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums 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 Dried Plums 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 Dried Plums:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 4.7 times more Vitamin C than Dried Plums.
• While 1 lb of Raw Dried Plums contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Dried Plums provide similar amounts of Vitamin A and Vitamin B6 per one pound.
• 1 pound of Dried Plums have insufficient amounts of Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dried Plums 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 Dried Plums:

• 1 lb of Raw Dried Plums contains 2.5 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dried Plums contains 2.3 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dried Plums provide inadequate amounts of Omega 6 in one pound.