Comparing Nutrients in 5 ounces Dried Plums VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Plums	Dried Beechnuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	74.5% 54g	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	24.2% 17.6g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	NA	38g per day for Men 19-50 years
Protein	5.5% 3.1g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	74.6% 0.97mg	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	1.4% 5.67μg	40% 160μg	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	24.4% 22mg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	82.6% 1.9mg	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	14% 98mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Plums versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dried Plums have more Vitamin A and 2.1 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 28.3 times more Vitamin B9 and 25.8 times more Vitamin C than Raw Dried Plums.
• 5 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Plums vs Dried Beechnuts:

• 5 ounces of Dried Plums have 43 times more Calcium, more Magnesium, more Phosphorus and 1.2 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Copper, 2.6 times more Iron, 4.5 times more Manganese, 1.4 times more Potassium and 19 times more Sodium than Raw Dried Plums.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Plums have 1.9 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Energy, 131.6 times more Fat, 65 times more Saturated Fat, 100 times more Omega 3, 418 times more Omega 6 and 2.8 times more Protein than Raw Dried Plums.
• 5 ounces of Dried Plums provide inadequate amounts of Omega 3 and Omega 6