Comparing Nutrients in 300 calories Plums, canned, purple, heavy syrup pack, solids and liquids VS Prunes

Weight per 300 calories

• Plums, canned, purple, heavy syrup pack, solids and liquids: 337g
• Prunes: 88.5g

Raw Dehydrated Prunes have 3.8 times more energy per unit of mass than Plums, canned, purple, heavy syrup pack, solids and liquids, which is high in comparison to other foods. Plums, canned, purple, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Plums, canned, purple, heavy syrup pack, solids and liquids or Prunes?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Prunes	4%	2%	94%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.3g	60.6% 79g	130g per day for Men 19-50 years
Sugars	104% 75.2g	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	8% 3.03g	NA	38g per day for Men 19-50 years
Protein	2.17% 1.2g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Vitamin A	4.87% 44μg	8.65% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	50.7% 0.66mg	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	2.53% 10μg	0.44% 1.77μg	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	1.5% 1.35mg	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	4.04% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prunes	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	6.37% 63.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	60% 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	35.4% 2.83mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	13.5% 56.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	12% 0.28mg	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	6.26% 44mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	0.29% 4.42mg	1500mg per day for Men 19-50 years
Zinc	2.15% 0.24mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	6.93% 256g	0.096% 3.54g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Heavy Syrup Pack, Solids And Liquids VS Prunes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, canned, purple, heavy syrup pack, solids and liquids or Prunes?

Lets compare vitamin content per 300 calories of Plums, canned, purple, heavy syrup pack, solids and liquids vs Prunes:

• 300 kcal of Raw Dehydrated Prunes contain 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.2 times more Vitamin B6 than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Prunes provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Plums, canned, purple, heavy syrup pack, solids and liquids vs Prunes:

• 300 calories of Plums, canned, purple, heavy syrup pack, solids and liquids have 72.4 times more Water than Prunes.
• While 300 kcal of Raw Dehydrated Prunes contain 2.1 times more Calcium, 4.3 times more Copper, 3.4 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Prunes contain similar levels of Iron per 300 calories.
• 300 calories of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Raw Dehydrated Prunes have similar amounts of macro-nutrients per 300 kcal
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Prunes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 and Protein in 300 calories.