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

Weight per 300 calories

• Plums, dried (prunes), stewed, with added sugar: 242g
• Golden Raisins: 100g

Golden Seedless Raisins have 2.4 times more energy per unit of mass than Plums, dried (prunes), stewed, with added sugar, which is high in comparison to other foods. Plums, dried (prunes), stewed, with added sugar having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Golden Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.22% 0.038g	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	61.3% 79.8g	130g per day for Men 19-50 years
Sugars	NA	90% 65.5g	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	47.7% 34.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.2g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Golden Raisins	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	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	7.1% 1.14mg	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	24.8% 0.32mg	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	0.75% 3μg	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	3.54% 3.2mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Golden Raisins	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	25.2% 0.23mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	9.8% 0.23mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.84mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	4.26% 157g	0.4% 15g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Plums, dried (prunes), stewed, with added sugar have 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin C than Golden Raisins.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Golden Raisins have insufficient amounts of Vitamin C
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Plums, dried (prunes), stewed, with added sugar have 1.9 times more Copper, 2.6 times more Iron and 1.3 times more Magnesium than Golden Raisins.
• While 300 kcal of Golden Seedless Raisins contain 1.3 times more Calcium and 1.3 times more Phosphorus than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins contain similar levels of Manganese and Potassium per 300 calories.
• 300 calories of Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Calcium
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, dried (prunes), stewed, with added sugar have 2.8 times more Fiber than Golden Raisins.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.