Comparing Nutrients in 7 ounces Stewed Prunes VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Prunes	4%	2%	94%

Macro Nutrients

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Energy	7.73% 224kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	45.3% 59g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	4.36% 2.44g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	0% 0μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Prunes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	135% 1.2mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	10.5% 73.4mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.5% 0.5mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Prunes per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Prunes vs Prunes:

• 7 oz of Raw Dehydrated Prunes contain 3.4 times more Vitamin A, 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.9 times more Vitamin B6 than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes 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 Stewed Prunes vs Prunes:

• 7 oz of Raw Dehydrated Prunes contain 3 times more Calcium, 3 times more Copper, 3 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Stewed dehydrated Prunes.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 3 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.