Comparing Nutrients in 1 pound Prunes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Prunes	Almonds	Recommended Dietary Allowance
Energy	53% 1538kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	30% 16.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Prunes	Almonds	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.27% 9.07μg	50% 200μg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	520% 4.68mg	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	200% 16mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.6% 508mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	141% 4799mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Dehydrated Prunes have more Vitamin A and 5.4 times more Vitamin B6 than Almonds.
• While Almonds contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2 and 22 times more Vitamin B9 than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Dehydrated Prunes as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prunes vs Almonds:

• Raw Dehydrated Prunes have 1.4 times more Potassium than Almonds.
• While Almonds contain 3.7 times more Calcium, 1.7 times more Copper, 4.2 times more Magnesium, 7 times more Manganese, 4.3 times more Phosphorus and 4.2 times more Zinc than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dehydrated Prunes have 4.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 68.4 times more Fat, 64.4 times more Saturated Fat, 77.5 times more Omega 6 and 5.7 times more Protein than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.