Comparing Nutrients in 7 ounces Prunes VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	23% 673kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	42.4% 55g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	13% 7.34g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	31% 0.4mg	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	0.99% 3.97μg	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	6.17% 5.56mg	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

	Prunes	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	26% 0.23mg	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	87.3% 7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	8.46% 0.19mg	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	31.8% 222mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Prunes, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Prunes versus 7 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prunes vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Prunes have 2.2 times more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin C than Raw Dehydrated Prunes.
• 7 ounces of Prunes have insufficient amounts of Vitamin C
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Prunes have 4.2 times more Calcium, 5.2 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 3.9 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes have 3.2 times more Energy, 3.2 times more Carbohydrate and 4.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Dehydrated Prunes as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.