Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	111% 3220kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	636% 827g	130g per day for Men 19-50 years
Sugars	538% 390g	1113% 807g	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	192% 139g	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	% 223g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	37.5% 21g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Candied fruit	Recommended Dietary Allowance
Vitamin A	111% 1000μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	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	156% 25mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	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	47.8% 43mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Candied fruit	Recommended Dietary Allowance
Calcium	31% 310mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	NA	32.2% 0.29mg	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	350% 28mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	NA	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	48.3% 1.1mg	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	103% 720mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	NA	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	8.1% 300g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kilogram:

• 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 1 kg.