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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27% 0.24mg	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	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	11.3% 0.26mg	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	7.37% 51.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	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	3.8% 140g	3.74% 138g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 2.4 times more Vitamin A, 1.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Plums, dried (prunes), stewed, without added sugar.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Plums, dried (prunes), stewed, without added sugar provide similar amounts of 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 Prunes, canned, heavy syrup pack, solids and liquids as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.2 times more Fiber than Plums, dried (prunes), stewed, without added sugar.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 and Protein in seven ounces.