Comparing Nutrients in 100 grams Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Dried Plums	3%	1%	96%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Energy	3.62% 105kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	49% 64g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	17% 12.4g	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	% 25.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	10% 3.8g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	1.55% 0.87g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	15.8% 0.21mg	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	1% 4μg	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	3.1% 2.8mg	0.67% 0.6mg	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	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49.6% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Dried Plums	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31.2% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	5.13% 0.41mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	13% 0.3mg	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	3.7% 26mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Dried Plums per 100 g

Compare the macro and micronutrient content in 100 g of Prunes, canned, heavy syrup pack, solids and liquids versus 100 g of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Prunes, canned, heavy syrup pack, solids and liquids vs Dried Plums:

• 100 grams of Prunes, canned, heavy syrup pack, solids and liquids have 4.7 times more Vitamin C than Dried Plums.
• While 100 g of Raw Dried Plums contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Dried Plums provide similar amounts of Vitamin A and Vitamin B6 per 100 grams.
• 100 grams of Dried Plums have insufficient amounts of Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dried Plums have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Prunes, canned, heavy syrup pack, solids and liquids vs Dried Plums:

• 100 g of Raw Dried Plums contain 2.5 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 100 grams of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Dried Plums contain 2.3 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 100 grams of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Dried Plums provide inadequate amounts of Omega 6 in 100 grams.