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

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Canned Prune Juice	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	3.47% 101kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	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	19% 24.7g	30.6% 40g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	0% 0μg	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	6.46% 5.8mg	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	1.13% 0.17mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.13% 85.3μg	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	21% 1.67mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	5.06% 35.4mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Prune Juice VS Plums, dried (prunes), stewed, without added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Prune Juice versus 5 oz of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Prune Juice have 1.4 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 7.7 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1
• Both Canned Prune Juice as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Canned Prune Juice have 2.9 times more Iron than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.8 times more Copper and 1.3 times more Magnesium than Canned Prune Juice.
• Both Canned Prune Juice and Plums, dried (prunes), stewed, without added sugar contain similar levels of Manganese, Phosphorus and Potassium per five ounces.
• Both Canned Prune Juice as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars and 3.1 times more Fiber than Canned Prune Juice.
• Both Canned Prune Juice as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.