Comparing Nutrients in 5 ounces Plums, dried (prunes), stewed, with added sugar VS 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	6.06% 176kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Golden Raisins	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	10% 1.6mg	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	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	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	2.98% 29.8mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.57% 21g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Plums, dried (prunes), stewed, with added sugar versus 5 oz of Golden Raisins 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 Golden Raisins:

• 5 oz of Golden Seedless Raisins contain 2.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins provide similar amounts of Vitamin C per five ounces.
• 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 five ounces.

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

• 5 oz of Golden Seedless Raisins contain 3 times more Calcium, 1.3 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins contain similar levels of Iron per five ounces.
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Golden Seedless Raisins contain 2.4 times more Energy, 2.4 times more Carbohydrate and 3 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Golden Raisins offer comparable quantities of Fiber per five ounces.
• 5 ounces of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, with added sugar as well as Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in five ounces.