Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquids VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Canned Prune Juice	Recommended Dietary Allowance
Energy	16.4% 476kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.043% 0.014g	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	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	22.3% 3.56mg	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	20.7% 18.6mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Canned Prune Juice	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.83% 273μg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	29.8% 0.68mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.66% 321g	9.96% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Canned Prune Juice 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 Canned Prune Juice 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 Canned Prune Juice:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has more Vitamin A, 2.1 times more Vitamin B1 and 1.7 times more Vitamin B2 than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 1.5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Canned Prune Juice provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Prune Juice have insufficient amounts of Vitamin A and Vitamin B1
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Canned Prune Juice 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 Canned Prune Juice:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.7 times more Copper than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 2.9 times more Iron and 1.5 times more Manganese than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Canned Prune Juice contain similar levels of Magnesium, Phosphorus and Potassium per one pound.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Canned Prune Juice 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 1.5 times more Energy, 1.6 times more Carbohydrate and 3.8 times more Fiber than Canned Prune Juice.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Canned Prune Juice provide inadequate amounts of Omega 6 and Protein in one pound.