Comparing Nutrients in 5 ounces Dried Plums VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Plums	Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	74.5% 54g	8.5% 6.17g	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	24.2% 17.6g	0.22% 0.16g	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	% 36g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 5.6g	g per day for Men 19-50 years
Fiber	26.5% 10g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Almonds	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	15.6% 62.4μg	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	0.94% 0.85mg	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	4.06% 0.61mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	16.5% 1.3mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 98mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	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	5.67% 0.62mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Plums vs Almonds:

• Raw Dried Plums have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B1, 6.1 times more Vitamin B2, 1.9 times more Vitamin B3, 11 times more Vitamin B9 and 59.6 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Dried Plums as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Plums vs Almonds:

• Almonds contain 6.3 times more Calcium, 3.7 times more Copper, 4 times more Iron, 6.6 times more Magnesium, 7.3 times more Manganese, 7 times more Phosphorus, 13.7 times more Selenium and 7.1 times more Zinc than Raw Dried Plums.
• Both Raw Dried Plums and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dried Plums have 5.7 times more Omega 3, 3 times more Carbohydrate, 8.8 times more Sugars and 112.7 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 131.4 times more Fat, 43.2 times more Saturated Fat, 280.1 times more Omega 6, 1.8 times more Fiber and 9.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.