Comparing Nutrients in 500 calories Dried Plums VS Plums, dried (prunes), stewed, with added sugar

Weight per 500 calories

• Dried Plums: 208g
• Plums, dried (prunes), stewed, with added sugar: 403g

Dried Plums have 1.9 times more energy per 100g than Plums, dried (prunes), stewed, with added sugar. It has above average energy density when compared to other foods. Plums, dried (prunes), stewed, with added sugar having average energy density.

Discover which food has more nutrients per 500 calories - Dried Plums or Plums, dried (prunes), stewed, with added sugar?

Macros Ratio

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

Macro Nutrients

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.91% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	102% 133g	130g per day for Men 19-50 years
Sugars	110% 79.4g	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	35.6% 26g	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	% 53g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	39% 14.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	9.03% 81.3μg	6.27% 56.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	63% 0.82mg	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	2.1% 8.33μg	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	1.4% 1.25mg	12% 11mg	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	5.97% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	8.47% 84.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	80.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.33μg	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	24.2% 1.94mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.4mg	18.2% 76.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	16% 0.37mg	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	20.5% 144mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	45% 1525mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	7.33% 4.03μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.17mg	0.54% 8.06mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	8.06% 0.89mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	7.1% 262g	3700g per day for Men 19-50 years

Dried Plums VS Plums, Dried (prunes), Stewed, With Added Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Plums or Plums, dried (prunes), stewed, with added sugar?

Lets compare vitamin content per 500 calories of Dried Plums vs Plums, dried (prunes), stewed, with added sugar:

• 500 calories of Dried Plums have 1.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Plums, dried (prunes), stewed, with added sugar.
• While 500 kcal of Plums, dried (prunes), stewed, with added sugar contain 1.9 times more Vitamin B6 and 8.7 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Plums, dried (prunes), stewed, with added sugar provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Dried Plums have insufficient amounts of Vitamin C
• 500 calories of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B5
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Plums vs Plums, dried (prunes), stewed, with added sugar:

• 500 calories of Dried Plums have 1.7 times more Manganese and 1.2 times more Potassium than Plums, dried (prunes), stewed, with added sugar.
• While 500 kcal of Plums, dried (prunes), stewed, with added sugar contain 2.2 times more Iron than Raw Dried Plums.
• Both Dried Plums and Plums, dried (prunes), stewed, with added sugar contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Dried Plums and Plums, dried (prunes), stewed, with added sugar have similar amounts of macro-nutrients per 500 kcal
• Both Dried Plums and Plums, dried (prunes), stewed, with added sugar offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.