Comparing Nutrients in 1 pound Stewed Prunes VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Energy	17.7% 513kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	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	1.4% 0.24g	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	104% 135g	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	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	22.3% 3.56mg	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	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

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Calcium	11% 109mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	66.3% 5.3mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	24% 168mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	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	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.34% 308g	9.96% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Canned Prune Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Prunes 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 Stewed Prunes vs Canned Prune Juice:

• 1 pound of Stewed Prunes has more Vitamin A, 2.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 2.3 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Canned Prune Juice 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 Canned Prune Juice have insufficient amounts of Vitamin A and Vitamin B1
• Both Stewed dehydrated Prunes 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 Stewed Prunes vs Canned Prune Juice:

• 1 pound of Stewed Prunes has 2 times more Calcium, 3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 1.5 times more Manganese than Stewed dehydrated Prunes.
• Both Stewed Prunes and Canned Prune Juice contain similar levels of Iron per one pound.
• 1 pound of Canned Prune Juice lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Prunes has 1.6 times more Energy, 1.7 times more Carbohydrate and 2 times more Protein than Canned Prune Juice.
• 1 pound of Canned Prune Juice provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Canned Prune Juice provide inadequate amounts of Omega 6 in one pound.