Comparing Nutrients in 1 pound Prunes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Prunes	Blanched Almonds	Recommended Dietary Allowance
Energy	53% 1538kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	30% 16.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Prunes	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	40% 0.52mg	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	2.27% 9.07μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	362% 8.32mg	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	72.6% 508mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	141% 4799mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Dehydrated Prunes have more Vitamin A, 1.3 times more Vitamin B5 and 6.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B1, 4.3 times more Vitamin B2 and 24.5 times more Vitamin B9 than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Dehydrated Prunes as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prunes vs Blanched Almonds:

• Raw Dehydrated Prunes have 1.6 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 1.7 times more Copper, 4.2 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 3.8 times more Sodium and 4 times more Zinc than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Blanched Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dehydrated Prunes have 4.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 71.9 times more Fat, 67 times more Saturated Fat, 77.8 times more Omega 6 and 5.8 times more Protein than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.