Comparing Nutrients in 5 ounces Canned Prune Juice VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Dried Plums	3%	1%	96%

Macro Nutrients

	Canned Prune Juice	Dried Plums	Recommended Dietary Allowance
Energy	3.47% 101kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.37% 0.062g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	32% 23.3g	74.5% 54g	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	24.2% 17.6g	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	% 36g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	22.4% 0.29mg	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	1.4% 5.67μg	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	0.94% 0.85mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	70.3% 84.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Dried Plums	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.13% 85.3μg	0.14% 5.67μg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	18.4% 0.42mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.1% 115g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Prune Juice VS Dried Plums per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Prune Juice vs Dried Plums:

• 5 ounces of Canned Prune Juice have 6.8 times more Vitamin C than Dried Plums.
• While 5 oz of Raw Dried Plums contain more Vitamin A, 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.6 times more Vitamin E and 17.5 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice and Dried Plums provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• 5 ounces of Dried Plums have insufficient amounts of Vitamin C
• Both Canned Prune Juice as well as Raw Dried Plums have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Prune Juice vs Dried Plums:

• 5 ounces of Canned Prune Juice have 1.3 times more Iron and 2.6 times more Water than Dried Plums.
• While 5 oz of Raw Dried Plums contain 3.6 times more Calcium, 4.1 times more Copper, 2.9 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Zinc than Canned Prune Juice.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Canned Prune Juice as well as Raw Dried Plums lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dried Plums contain 3.4 times more Energy, 3.7 times more Carbohydrate, 2.3 times more Sugars, 7.1 times more Fiber and 3.6 times more Protein than Canned Prune Juice.
• 5 ounces of Canned Prune Juice provide inadequate amounts of Protein
• Both Canned Prune Juice as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in five ounces.