Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Dried Plums	3%	1%	96%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Energy	5.13% 149kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	30.3% 39.4g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.67% 1.23mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	4.4% 3.97mg	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	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70.3% 84.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.26% 0.58mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	5.26% 37mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.7% 100g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums per 5 oz

Compare the macro and micronutrient content in 5 oz of Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Dried Plums:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 4.7 times more Vitamin C than Dried Plums.
• While 5 oz of Raw Dried Plums contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Dried Plums provide similar amounts of Vitamin A and Vitamin B6 per five ounces.
• 5 ounces of Dried Plums have insufficient amounts of Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Dried Plums:

• 5 oz of Raw Dried Plums contain 2.5 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dried Plums contain 2.3 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dried Plums provide inadequate amounts of Omega 6 in five ounces.