Comparing Nutrients in 7 ounces Canned Prune Juice VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Canned Prune Juice	Golden Raisins	Recommended Dietary Allowance
Energy	4.86% 141kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	122% 159g	130g per day for Men 19-50 years
Sugars	45% 32.6g	180% 130g	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	95% 69g	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	% 61.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.74% 1.56mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	49.3% 0.64mg	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	1.5% 5.95μg	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	9.04% 8.14mg	7.06% 6.35mg	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	1.6% 0.24mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Golden Raisins	Recommended Dietary Allowance
Calcium	2.4% 24mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	29.3% 2.34mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.5% 0.45mg	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	7.1% 49.6mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Prune Juice VS Golden Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Prune Juice versus 7 oz of Golden Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Prune Juice vs Golden Raisins:

• 7 ounces of Canned Prune Juice have 1.3 times more Vitamin C than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Prune Juice.
• Both Canned Prune Juice and Golden Raisins provide similar amounts of Vitamin K per seven ounces.
• Both Canned Prune Juice as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Prune Juice vs Golden Raisins:

• 7 ounces of Canned Prune Juice have 1.2 times more Iron and 5.5 times more Water than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 5.3 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Canned Prune Juice.
• 7 ounces of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Canned Prune Juice as well as Golden Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Golden Seedless Raisins contain 4.2 times more Energy, 4.6 times more Carbohydrate, 4 times more Sugars, 3.3 times more Fiber and 5.4 times more Protein than Canned Prune Juice.
• 7 ounces of Canned Prune Juice provide inadequate amounts of Protein
• Both Canned Prune Juice as well as Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.