Comparing Nutrients in 300 calories Candied fruit VS Abiyuch

Weight per 300 calories

• Candied fruit: 93g
• Abiyuch: 435g

Candied fruit has 4.7 times more energy per 100g than Abiyuch. It has high energy density when compared to other foods. Raw Abiyuch having low energy density.

Which food has more nutrients per 300 calories - Candied fruit or Abiyuch?

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Abiyuch	8%	1%	91%

Macro Nutrients

	Candied fruit	Abiyuch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.067% 0.065g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	59% 76.5g	130g per day for Men 19-50 years
Sugars	104% 75g	51.3% 37g	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	22.8% 16.5g	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	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	3.92% 1.5g	60.6% 23g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Abiyuch	Recommended Dietary Allowance
Vitamin A	0.1% 0.93μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.25% 0.037mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Abiyuch	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	3.48% 34.8mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	27.5% 0.25mg	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	1.98% 0.16mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.73mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	34.4% 0.79mg	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	0.67% 4.66mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	39% 1322mg	3400mg per day for Men 19-50 years
Selenium	1% 0.56μg	NA	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.047mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candied fruit vs Abiyuch:

• Raw Abiyuch contains more Vitamin C than Candied fruit.
• Both Candied fruit as well as Raw Abiyuch have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Candied fruit vs Abiyuch:

• Raw Abiyuch contains 2.1 times more Calcium, 9.2 times more Copper, 44.2 times more Iron, 28 times more Magnesium, 7.7 times more Manganese, 43.9 times more Phosphorus, 25.3 times more Potassium, 28.9 times more Zinc and 22.3 times more Water than Candied fruit.
• Both Candied fruit and Raw Abiyuch have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candied fruit has 2 times more Sugars than Raw Abiyuch.
• While Raw Abiyuch contains 15.5 times more Fiber and 20.6 times more Protein than Candied fruit.
• Both Candied fruit and Raw Abiyuch have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Candied fruit as well as Raw Abiyuch have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.