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

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Energy	16.4% 476kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.15% 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	97% 126g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	7.05% 3.95g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	20% 181μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Stewed Prunes	Recommended Dietary Allowance
Calcium	7.7% 77mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	103% 0.93mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	17% 118mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	47% 1601mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	8.66% 321g	8.34% 308g	3700g per day for Men 19-50 years

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

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.5 times more Vitamin A, 4.1 times more Vitamin B2 and more Vitamin C than Stewed Prunes.
• While 1 lb of Stewed dehydrated Prunes contains 1.4 times more Vitamin B1 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Stewed Prunes have insufficient amounts of Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Stewed dehydrated Prunes 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 Stewed Prunes:

• 1 lb of Stewed dehydrated Prunes contains 1.4 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes contain similar levels of Manganese per one pound.
• 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 Stewed dehydrated Prunes contains 1.4 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Stewed Prunes offer comparable quantities of Energy and Carbohydrate per one pound.
• 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 Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.