Comparing Nutrients in 5 ounces Canned Prune Juice VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Canned Prune Juice	Seeded Raisins	Recommended Dietary Allowance
Energy	3.47% 101kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	1% 0.17g	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	85.6% 111g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	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	25.4% 9.64g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	20.5% 0.27mg	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	1.06% 4.25μg	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	8.5% 7.65mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Seeded Raisins	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	47.6% 0.43mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	16.5% 0.38mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	34.4% 1169mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.63% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Prune Juice VS Seeded Raisins per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Prune Juice vs Seeded Raisins:

• 5 ounces of Canned Prune Juice have 2.4 times more Vitamin B5 than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin C than Canned Prune Juice.
• Both Canned Prune Juice and Seeded Raisins provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1
• 5 ounces of Seeded Raisins have insufficient amounts of Vitamin B5
• Both Canned Prune Juice as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Prune Juice vs Seeded Raisins:

• 5 ounces of Canned Prune Juice have 4.9 times more Water than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 2.3 times more Calcium, 4.4 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus and 3 times more Potassium than Canned Prune Juice.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium
• Both Canned Prune Juice as well as Seeded Raisins lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Seeded Raisins contain 4.2 times more Energy, more Omega 3, 4.5 times more Carbohydrate, 6.8 times more Fiber and 4.1 times more Protein than Canned Prune Juice.
• 5 ounces of Canned Prune Juice provide inadequate amounts of Omega 3 and Protein
• Both Canned Prune Juice as well as Seeded Raisins provide inadequate amounts of Omega 6 in five ounces.