Comparing Nutrients in 100 calories Plums, dried (prunes), stewed, with added sugar VS Canned Prune Juice

Weight per 100 calories

• Plums, dried (prunes), stewed, with added sugar: 80.6g
• Canned Prune Juice: 141g

Plums, dried (prunes), stewed, with added sugar have 1.7 times more energy per 100g than Canned Prune Juice. It has average energy density when compared to other foods. Canned Prune Juice having average energy density.

Discover which food has more nutrients per 100 calories - Plums, dried (prunes), stewed, with added sugar or Canned Prune Juice?

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Canned Prune Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.044% 0.042g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	32% 23g	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	8.06% 3.06g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.53% 0.86g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	1.25% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.48% 0.018mg	1.88% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	23.6% 0.31mg	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	2.4% 2.18mg	6.4% 5.77mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Canned Prune Juice	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.1% 84.8μg	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	10.5% 0.84mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	3.65% 15.3mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	9.25% 0.21mg	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	3.8% 26.6mg	5.03% 35.2mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	1.54% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0.38% 5.63mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	3.1% 114g	3700g per day for Men 19-50 years

Plums, Dried (prunes), Stewed, With Added Sugar VS Canned Prune Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plums, dried (prunes), stewed, with added sugar or Canned Prune Juice?

Lets compare vitamin content per 100 calories of Plums, dried (prunes), stewed, with added sugar vs Canned Prune Juice:

• 100 kcal of Canned Prune Juice contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.7 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• 100 calories of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B5
• Both Plums, dried (prunes), stewed, with added sugar as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Plums, dried (prunes), stewed, with added sugar vs Canned Prune Juice:

• 100 calories of Plums, dried (prunes), stewed, with added sugar have 1.5 times more Copper than Canned Prune Juice.
• While 100 kcal of Canned Prune Juice contain 2 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Zinc and 2.2 times more Water than Plums, dried (prunes), stewed, with added sugar.
• 100 calories of Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Zinc
• Both Plums, dried (prunes), stewed, with added sugar as well as Canned Prune Juice lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Plums, dried (prunes), stewed, with added sugar have 2.2 times more Fiber than Canned Prune Juice.
• Both Plums, dried (prunes), stewed, with added sugar and Canned Prune Juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Plums, dried (prunes), stewed, with added sugar as well as Canned Prune Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.