Comparing Nutrients in 14 ounces Durian VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Prune puree	3%	1%	96%

Macro Nutrients

	Durian	Prune puree	Recommended Dietary Allowance
Energy	20% 583kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	199% 258g	130g per day for Men 19-50 years
Sugars	NA	214% 155g	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	76% 55g	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	% 88.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	34.5% 13g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	NA	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	35.7% 143μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87% 78mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Prune puree	Recommended Dietary Allowance
Calcium	2.4% 24mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	NA	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	NA	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	22% 155mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	6.97% 258g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Durian vs Prune puree:

• Raw or Frozen Durian has 9.4 times more Vitamin B1 and 4.6 times more Vitamin C than Prune puree.
• While Prune puree contains 50 times more Vitamin A, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw or Frozen Durian.

Comparing minerals per 14 ounces for Durian vs Prune puree:

• Raw or Frozen Durian has 2.2 times more Water than Prune puree.
• While Prune puree contains 5.2 times more Calcium, 6.5 times more Iron, 1.8 times more Phosphorus, 2 times more Potassium and 11.5 times more Sodium than Raw or Frozen Durian.

Comparison of macro-nutrients per 14 ounces:

• Raw or Frozen Durian has 26.7 times more Fat than Prune puree.
• While Prune puree contains 1.7 times more Energy, 2.4 times more Carbohydrate and 1.4 times more Protein than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Prune puree have similar amounts of Fiber per 14 oz.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.