Comparing Nutrients in 100 grams Dried Plums VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	8.28% 240kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	25.3% 33g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	17% 12.4g	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	% 25.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	10% 3.8g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	4.2% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.8% 0.21mg	15.6% 0.2mg	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	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	0.67% 0.6mg	3% 2.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	20% 0.18mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	4% 0.092mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Plums vs Plums, dried (prunes), stewed, with added sugar:

• Raw Dried Plums have 2.8 times more Vitamin A, 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin B9 than Plums, dried (prunes), stewed, with added sugar.
• While Plums, dried (prunes), stewed, with added sugar contain 4.5 times more Vitamin C than Raw Dried Plums.
• Both Raw Dried Plums and Plums, dried (prunes), stewed, with added sugar have similar amounts of Vitamin B6 per 100 g.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Plums vs Plums, dried (prunes), stewed, with added sugar:

• Raw Dried Plums have 2 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• While Plums, dried (prunes), stewed, with added sugar contain 3.3 times more Selenium and 2.1 times more Water than Raw Dried Plums.
• Both Raw Dried Plums and Plums, dried (prunes), stewed, with added sugar have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Dried Plums have 1.9 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• Both Raw Dried Plums as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.