Comparing Nutrients in 5 ounces Dried Plums VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Dried Plums	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.22% 0.037g	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	30.6% 40g	130g per day for Men 19-50 years
Sugars	74.5% 54g	49% 35.4g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	23.8% 0.31mg	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	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	0.94% 0.85mg	4.57% 4.1mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	19.4% 0.17mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	8.07% 0.19mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	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	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Plums vs Plums, dried (prunes), stewed, without added sugar:

• Raw Dried Plums have 2.3 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B5, more Vitamin B9, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 4.8 times more Vitamin C than Raw Dried Plums.
• Both Raw Dried Plums and Plums, dried (prunes), stewed, without added sugar have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Plums vs Plums, dried (prunes), stewed, without added sugar:

• Raw Dried Plums have 2.3 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 2.3 times more Water than Raw Dried Plums.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dried Plums have 2.2 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.