Comparing Nutrients in 5 ounces Plums, canned, purple, juice pack, solids and liquids VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.042% 0.007g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	28% 20g	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	3.36% 1.28g	14% 5.4g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	7.67% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	22% 0.29mg	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	1.06% 4.25μg	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	4.4% 3.97mg	4.4% 3.97mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	18.6% 0.17mg	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	6.02% 0.48mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	6.04% 0.14mg	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	3.04% 21.3mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, juice pack, solids and liquids VS Prunes, canned, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, canned, purple, juice pack, solids and liquids versus 5 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plums, canned, purple, juice pack, solids and liquids vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 ounces of Plums, canned, purple, juice pack, solids and liquids have 1.3 times more Vitamin A than Prunes, canned, heavy syrup pack, solids and liquids.
• While 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Prunes, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Plums, canned, purple, juice pack, solids and liquids as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Plums, canned, purple, juice pack, solids and liquids vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 2.2 times more Copper, 1.9 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Iron per five ounces.
• 5 ounces of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Magnesium and Manganese
• Both Plums, canned, purple, juice pack, solids and liquids as well as Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.8 times more Energy, 1.8 times more Carbohydrate and 4.2 times more Fiber than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.