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

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	53% 1538kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.23% 0.073g	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	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	97% 126g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	30% 16.8g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	71% 0.92mg	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	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	14% 12.7mg	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	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	32.7% 327mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	59.5% 0.54mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	19.3% 0.44mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	141% 4799mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.49% 18g	8.66% 321g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Prunes versus 1 lb of Prunes, canned, 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 Prunes, canned, heavy syrup pack, solids and liquids:

• 1 pound of Prunes has 2.2 times more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Prunes, canned, heavy syrup pack, solids and liquids.
• While 1 lb of Prunes, canned, heavy syrup pack, solids and liquids contains more Vitamin C than Raw Dehydrated Prunes.
• 1 pound of Prunes have insufficient amounts of Vitamin C
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Prunes has 4.2 times more Calcium, 5.2 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 3.9 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prunes has 3.2 times more Energy, 3.2 times more Carbohydrate and 4.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.