Comparing Nutrients in 5 ounces Dried Plums VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Prunes	4%	2%	94%

Macro Nutrients

	Dried Plums	Prunes	Recommended Dietary Allowance
Energy	11.7% 340kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.33% 0.23g	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	97% 126g	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	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prunes	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	81.2% 1.06mg	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	0.71% 2.83μg	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	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	Prunes	Recommended Dietary Allowance
Calcium	6.1% 61mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	96% 0.87mg	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	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	19.2% 0.44mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	44% 1500mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prunes per 5 oz

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

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

• 5 oz of Raw Dehydrated Prunes contain 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Dried Plums.
• Both Dried Plums and Prunes provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Plums vs Prunes:

• 5 oz of Raw Dehydrated Prunes contain 1.7 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Prunes contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dehydrated Prunes contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in five ounces.