Comparing Nutrients in 100 grams Stewed Prunes VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.041% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.16% 0.99mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.16% 0.11mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	16.8% 0.22mg	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	0% 0mg	4.56% 4.1mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Canned Prune Juice	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60.2μg	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	14.6% 1.17mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	4.52% 0.1mg	6.57% 0.15mg	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	5.3% 37mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.2% 81.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Canned Prune Juice per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Prunes versus 100 g of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Prunes vs Canned Prune Juice:

• 100 grams of Stewed Prunes have more Vitamin A, 2.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 2.3 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Canned Prune Juice provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Stewed Prunes have insufficient amounts of Vitamin C
• 100 grams of Canned Prune Juice have insufficient amounts of Vitamin A and Vitamin B1
• Both Stewed dehydrated Prunes as well as Canned Prune Juice have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Prunes vs Canned Prune Juice:

• 100 grams of Stewed Prunes have 2 times more Calcium, 3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 1.5 times more Manganese than Stewed dehydrated Prunes.
• Both Stewed Prunes and Canned Prune Juice contain similar levels of Iron per 100 grams.
• 100 grams of Canned Prune Juice lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Prunes have 1.6 times more Energy, 1.7 times more Carbohydrate and 2 times more Protein than Canned Prune Juice.
• 100 grams of Canned Prune Juice provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Canned Prune Juice provide inadequate amounts of Omega 6 in 100 grams.