Comparing Nutrients in 100 grams Dried Plums VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Plums	Blanched Almonds	Recommended Dietary Allowance
Energy	8.28% 240kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	6.4% 4.63g	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	17% 12.4g	0% 0g	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	% 25.5g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 4.46g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	26% 9.9g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.8% 0.21mg	8.85% 0.12mg	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	1% 4μg	12.3% 49μg	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	0.67% 0.6mg	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	2.87% 0.43mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	11.6% 0.93mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	79.8% 1.84mg	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	9.86% 69mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Plums vs Blanched Almonds:

• Raw Dried Plums have more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 12.3 times more Vitamin B9 and 55.2 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Plums vs Blanched Almonds:

• Blanched Almonds contain 5.5 times more Calcium, 3.7 times more Copper, 3.5 times more Iron, 6.5 times more Magnesium, 6.1 times more Manganese, 7 times more Phosphorus, 10.7 times more Selenium, 9.5 times more Sodium and 6.8 times more Zinc than Raw Dried Plums.
• Both Raw Dried Plums and Blanched Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Dried Plums have 4.3 times more Omega 3, 3.4 times more Carbohydrate, 8.2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 138.2 times more Fat, 44.9 times more Saturated Fat, 281 times more Omega 6, 1.4 times more Fiber and 9.8 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.