Comparing Nutrients in 14 ounces Prune puree VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Candied fruit	0%	0%	100%

Macro Nutrients

	Prune puree	Candied fruit	Recommended Dietary Allowance
Energy	35% 1020kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	253% 328g	130g per day for Men 19-50 years
Sugars	214% 155g	442% 320g	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	76% 55g	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	% 88.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15% 8.33g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Candied fruit	Recommended Dietary Allowance
Vitamin A	44% 397μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Candied fruit	Recommended Dietary Allowance
Calcium	12.3% 123mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	12.8% 0.12mg	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	139% 11mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	NA	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.44mg	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	41% 286mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	NA	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.2% 119g	1.8% 66.3g	3700g per day for Men 19-50 years

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

• Prune puree has 100 times more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin C than Candied fruit.

Comparing minerals per 14 ounces for Prune puree vs Candied fruit:

• Prune puree has 1.7 times more Calcium, 16.5 times more Iron, 14.4 times more Phosphorus and 15.2 times more Potassium than Candied fruit.
• While Candied fruit contains 4.3 times more Sodium than Prune puree.

Comparison of macro-nutrients per 14 ounces:

• Prune puree has 2.1 times more Fiber and 6.2 times more Protein than Candied fruit.
• While Candied fruit contains 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Sugars than Prune puree.
• Both Prune puree as well as Candied fruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.