Prunes are a good source of fiber, vitamin A, potassium, and copper. They can also help with weight loss and help normalize blood sugar levels. Just a quarter-cup of prunes gives you 16.9 percent of daily value for vitamin A, in the form of beta-carotene. 

Prunes are a good source of fiber and have long been recognized as a nutrient-rich fruit with multiple health benefits. Prunes may also help slow the aging process in both the body and brain. They contain potassium and iron which essential for healthy blood. Prunes also contain fibre and natural chemicals to keep you regular!

Dates are rich in vitamins and minerals. Dates provide several essential nutrients such as calcium, fiber, amino acids, sulfur, iron, manganese, magnesium, phosphorous, copper, potassium and fats to the body. They are wonderful sources of dietary fiber and are rich in vitamins A1, B1, B2, B3 and B5.  Dates help in fighting constipation and intestinal disorders. Dates are generally chopped into tiny slices and scattered across cakes and puddings to add to the flavor.