Comparing Nutrients in 1 pound Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	17.7% 513kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	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	1.4% 0.24g	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	104% 135g	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	NA	37% 14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	13% 118μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	0% 0mg	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

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	11% 109mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	66.3% 5.3mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	24% 168mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	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	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.34% 308g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Prunes 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 Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Stewed Prunes has 1.5 times more Vitamin A, 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 3.3 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Stewed Prunes have insufficient amounts of Vitamin C
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A
• Both Stewed dehydrated Prunes 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 Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Stewed Prunes has 1.3 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.2 times more Phosphorus and 1.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.3 times more Manganese than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Prunes has 1.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 in one pound.