Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, without added sugar VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.32% 212kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	16% 6.15g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.43mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	31% 0.4mg	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	6.4% 5.75mg	6.17% 5.56mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.81mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	8.46% 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	8.5% 59.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Prunes, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, dried (prunes), stewed, without added sugar versus 7 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, without added sugar vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 2.4 times more Vitamin A and 1.4 times more Vitamin B1 than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Prunes, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A
• Both Plums, dried (prunes), stewed, without added sugar as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, without added sugar vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Plums, dried (prunes), stewed, without added sugar have 1.3 times more Manganese and 1.4 times more Potassium than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Plums, dried (prunes), stewed, without added sugar and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Copper, Iron, Magnesium and Phosphorus per seven ounces.
• Both Plums, dried (prunes), stewed, without added sugar as well as Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Plums, dried (prunes), stewed, without added sugar and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 7 oz
• Both Plums, dried (prunes), stewed, without added sugar and Prunes, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• Both Plums, dried (prunes), stewed, without added sugar as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in seven ounces.