Comparing Nutrients in 1 kilogram Pummelo VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Energy	13% 380kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	134% 175g	130g per day for Men 19-50 years
Sugars	NA	227% 165g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	168% 2.18mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	678% 610mg	45.6% 41mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Calcium	4% 40mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15% 602μg	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	13.8% 1.1mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	65.7% 1.5mg	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	24.3% 170mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24% 891g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Canned Prune Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Pummelo versus 1 kg of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pummelo vs Canned Prune Juice:

• 1 kilogram of Pummelo has 2.1 times more Vitamin B1 and 14.9 times more Vitamin C than Canned Prune Juice.
• While 1 kg of Canned Prune Juice contains 2.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 6.1 times more Vitamin B6 than Raw Pummelo.
• 1 kilogram of Pummelo have insufficient amounts of Vitamin B3
• 1 kilogram of Canned Prune Juice have insufficient amounts of Vitamin B1
• Both Raw Pummelo as well as Canned Prune Juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pummelo vs Canned Prune Juice:

• 1 kg of Canned Prune Juice contains 1.4 times more Copper, 10.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Potassium than Raw Pummelo.
• Both Pummelo and Canned Prune Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Pummelo lack sufficient amounts of Iron, Magnesium and Manganese
• Both Raw Pummelo as well as Canned Prune Juice lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Prune Juice contains 1.9 times more Energy and 1.8 times more Carbohydrate than Raw Pummelo.
• Both Pummelo and Canned Prune Juice offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Pummelo provide inadequate amounts of Energy
• Both Raw Pummelo as well as Canned Prune Juice provide inadequate amounts of Protein in one kilogram.