Comparing Nutrients in 5 ounces Plums, dried (prunes), stewed, with added sugar VS 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	6.06% 176kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	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	0.39% 0.067g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	10.5% 13.6g	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	14% 5.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Pummelo	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	3.93% 0.051mg	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	4.25% 3.83mg	96% 86.5mg	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	2.98% 29.8mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	7.56% 0.068mg	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	18.4% 1.47mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	1.05% 0.024mg	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	6.7% 46.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Pummelo per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, dried (prunes), stewed, with added sugar versus 5 oz of Pummelo to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plums, dried (prunes), stewed, with added sugar vs Pummelo:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 3.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 5.6 times more Vitamin B6 than Pummelo.
• While 5 oz of Raw Pummelo contain 1.5 times more Vitamin B1 and 22.6 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• 5 ounces of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B1
• 5 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Plums, dried (prunes), stewed, with added sugar vs Pummelo:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 5.3 times more Calcium, 3.8 times more Copper, 9.5 times more Iron, 3.2 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Zinc than Pummelo.
• While 5 oz of Raw Pummelo contain 1.4 times more Water than Plums, dried (prunes), stewed, with added sugar.
• 5 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 3.3 times more Energy, 3.4 times more Carbohydrate and 3.8 times more Fiber than Pummelo.
• 5 ounces of Pummelo provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Pummelo provide inadequate amounts of Protein in five ounces.