CALORIC DENSITY
Figs, raw
Plums, dried (prunes), unckd
0.74
2.4
9089
9291
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 2g
Protein = 2g
Carbohydrates = 52g
Carbohydrates = 53g
Fat = 1g
Fat = 0g
Fiber = 8g
Fiber = 6g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 2g Carbohydrate 52g 53g Fiber 8g 6g Fat 1g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 3%
Choline = 2%
Vitamin A = 3%
Vitamin A = 5%
Vitamin C = 7%
Vitamin C = 1%
Vitamin E = 2%
Vitamin E = 3%
Vitamin K = 16%
Vitamin K = 62%
Choline 3% 2% Vitamin A 3% 5% Vitamin C 7% 1% Vitamin E 2% 3% Vitamin K 16% 62%
Figs have significantly more Vitamins C than plums. Plums have significantly more Vitamins K than figs. Figs are a good source of Vitamin B6. Plums are a great source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 16%
Vitamin B1 = 4%
Vitamin B2 = 12%
Vitamin B2 = 14%
Vitamin B3 = 9%
Vitamin B3 = 13%
Vitamin B5 = 16%
Vitamin B5 = 7%
Vitamin B6 = 28%
Vitamin B6 = 16%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 16% 4% Vitamin B2 12% 14% Vitamin B3 9% 13% Vitamin B5 16% 7% Vitamin B6 28% 16% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 18%
Potassium = 17%
Calcium = 19%
Calcium = 7%
Magnesium = 13%
Magnesium = 10%
Phosphorus = 7%
Phosphorus = 10%
Iron = 17%
Iron = 13%
Manganese = 15%
Manganese = 11%
Selenium = 1%
Selenium = 1%
Copper = 19%
Copper = 23%
Zinc = 4%
Zinc = 4%
Sodium 0% 0% Potasium 18% 17% Calcium 19% 7% Magnesium 13% 10% Phosphorus 7% 10% Iron 17% 13% Manganese 15% 11% Selenium 1% 1% Copper 19% 23% Zinc 4% 4%
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broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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