Comparing Nutrients in 7 ounces Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	7.73% 224kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.62% 0.11g	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	45.3% 59g	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	NA	16% 6.15g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	8.97% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	0% 0mg	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

	Stewed Prunes	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	29% 2.32mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	10.5% 73.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	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	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Plums, dried (prunes), stewed, without added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Prunes 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 Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 7 ounces of Stewed Prunes have 1.5 times more Vitamin A, 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Plums, dried (prunes), stewed, without added sugar.
• While 7 oz of Plums, dried (prunes), stewed, without added sugar contain 3.3 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Stewed Prunes have insufficient amounts of Vitamin C
• 7 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A
• Both Stewed dehydrated Prunes 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 Stewed Prunes vs Plums, dried (prunes), stewed, without added sugar:

• 7 ounces of Stewed Prunes have 1.3 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.2 times more Phosphorus and 1.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 7 oz of Plums, dried (prunes), stewed, without added sugar contain 1.3 times more Manganese than Stewed dehydrated Prunes.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Prunes have 1.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Stewed Prunes and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 in seven ounces.