Comparing Nutrients in 1 pound Prunes VS Plums, canned, purple, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Prunes	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	53% 1538kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	92% 119g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	30% 16.8g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Prunes	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	9.42% 0.12mg	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	3.4% 13.6μg	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	2% 1.8mg	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

	Prunes	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	32.7% 327mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	18% 0.16mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	6.1% 0.14mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	141% 4799mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.49% 18g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Plums, canned, purple, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Prunes versus 1 lb of Plums, canned, purple, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Prunes vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 1 pound of Prunes has 6.8 times more Vitamin A, 7.4 times more Vitamin B1, 4.5 times more Vitamin B2, 10.5 times more Vitamin B3, 5.8 times more Vitamin B5 and 27.6 times more Vitamin B6 than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Dehydrated Prunes as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Prunes vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 1 pound of Prunes has 8 times more Calcium, 17 times more Copper, 4.3 times more Iron, 12.8 times more Magnesium, 10.1 times more Manganese, 9.3 times more Phosphorus, 11.9 times more Potassium and 10.7 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prunes has 3.4 times more Energy, 3.4 times more Carbohydrate and 10.3 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Dehydrated Prunes as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.