Comparing Nutrients in 5 ounces Carrots VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Carrots	Stewed Prunes	Recommended Dietary Allowance
Energy	2% 58kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.35% 1.3g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	132% 1184μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.73% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Stewed Prunes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	6.4% 0.15mg	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	7.1% 49.6mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Stewed Prunes:

• Raw Carrots have 32.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed dehydrated Prunes.
• While Stewed dehydrated Prunes contain 1.4 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Stewed dehydrated Prunes have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Carrots as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Stewed Prunes:

• Raw Carrots have 1.4 times more Calcium, 1.4 times more Manganese, 34.5 times more Sodium and 1.3 times more Water than Stewed dehydrated Prunes.
• While Stewed dehydrated Prunes contain 4.5 times more Copper, 3.9 times more Iron and 1.8 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Stewed dehydrated Prunes have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stewed dehydrated Prunes contain 2.8 times more Energy, 3.1 times more Carbohydrate and 1.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Stewed dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.