Comparing Nutrients in 7 ounces Dried Plums VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Prunes	4%	2%	94%

Macro Nutrients

	Dried Plums	Prunes	Recommended Dietary Allowance
Energy	16.4% 476kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	136% 177g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	34% 24.6g	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	% 50.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	7.73% 4.33g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prunes	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	114% 1.48mg	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	2% 7.94μg	0.99% 3.97μg	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	1.32% 1.2mg	0% 0mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Prunes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	135% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	27% 0.62mg	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	19.6% 137mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prunes per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Plums versus 7 oz of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Plums vs Prunes:

• 7 oz of Raw Dehydrated Prunes contain 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Dried Plums.
• Both Dried Plums and Prunes provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Plums vs Prunes:

• 7 oz of Raw Dehydrated Prunes contain 1.7 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Prunes contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.7 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.