Comparing Nutrients in 1 pound Stewed Prunes VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Prunes	4%	2%	94%

Macro Nutrients

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Energy	17.7% 513kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	311% 404g	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	NA	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Vitamin A	13% 118μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	260% 3.38mg	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	2.27% 9.07μg	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	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

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Calcium	11% 109mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	308% 2.77mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	61.5% 1.4mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.34% 308g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Prunes versus 1 lb of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Prunes vs Prunes:

• 1 lb of Raw Dehydrated Prunes contains 3.4 times more Vitamin A, 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.9 times more Vitamin B6 than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Prunes vs Prunes:

• 1 lb of Raw Dehydrated Prunes contains 3 times more Calcium, 3 times more Copper, 3 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Stewed dehydrated Prunes.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dehydrated Prunes contains 3 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.