Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, with added sugar VS Pummelo

Weight per 300 calories

• Plums, dried (prunes), stewed, with added sugar: 242g
• Pummelo: 790g

Plums, dried (prunes), stewed, with added sugar have 3.3 times more energy per 100g than Pummelo. It has average energy density when compared to other foods. Raw Pummelo having low energy density.

Discover which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, with added sugar or Pummelo?

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Pummelo	7%	1%	92%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Pummelo	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	58.4% 76g	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	24% 9.2g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Pummelo	Recommended Dietary Allowance
Vitamin A	3.76% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.44% 0.053mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.8% 0.49mg	22% 0.28mg	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	0% 0μg	NA	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	7.26% 6.53mg	535% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Plums, dried (prunes), stewed, with added sugar	Pummelo	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	42% 0.38mg	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	31.5% 2.5mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	5.84% 0.13mg	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	11.4% 80mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.84mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	5.74% 0.63mg	11mg per day for Men 19-50 years
Water	4.26% 157g	19% 703g	3700g per day for Men 19-50 years

Plums, Dried (prunes), Stewed, With Added Sugar VS Pummelo Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, with added sugar or Pummelo?

Lets compare vitamin content per 300 calories of Plums, dried (prunes), stewed, with added sugar vs Pummelo:

• 300 calories of Plums, dried (prunes), stewed, with added sugar have 1.7 times more Vitamin B6 than Pummelo.
• While 300 kcal of Raw Pummelo contain 5 times more Vitamin B1 and 73.7 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Pummelo provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B1
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Plums, dried (prunes), stewed, with added sugar vs Pummelo:

• 300 calories of Plums, dried (prunes), stewed, with added sugar have 2.9 times more Iron and 1.7 times more Manganese than Pummelo.
• While 300 kcal of Raw Pummelo contain 1.7 times more Phosphorus, 2.3 times more Potassium and 4.5 times more Water than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Pummelo contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Pummelo lack sufficient amounts of Manganese
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Pummelo lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Pummelo contain 2.3 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Pummelo offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein