Comparing Nutrients in 300 calories Durian VS Prune puree

Weight per 300 calories

• Durian: 204g
• Prune puree: 117g

Prune puree has 1.7 times more energy per unit of mass than Raw or Frozen Durian, which is high in comparison to other foods. Durian having average energy density.

Which food has more nutrients per 300 calories - Durian or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.019g	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	42.5% 55.3g	58.5% 76g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.4% 7.76g	10% 3.85g	38g per day for Men 19-50 years
Protein	5.36% 3g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.45% 4.1μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.6% 0.64mg	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	18.4% 73.5μg	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	44.7% 40.2mg	5.58% 5mg	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	1.22% 12.2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	11% 0.88mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	11.4% 79.6mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	NA	11mg per day for Men 19-50 years
Water	3.6% 133g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Durian vs Prune puree:

• Raw or Frozen Durian has 16.3 times more Vitamin B1 and 8 times more Vitamin C than Prune puree.
• While Prune puree contains 28.6 times more Vitamin A and 1.3 times more Vitamin B3 than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Prune puree have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Durian vs Prune puree:

• Raw or Frozen Durian has 3.8 times more Water than Prune puree.
• While Prune puree contains 3 times more Calcium and 3.7 times more Iron than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Prune puree have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw or Frozen Durian has 46.6 times more Fat, 2 times more Fiber and 1.2 times more Protein than Prune puree.
• While Prune puree contains 1.4 times more Carbohydrate than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Prune puree have similar amounts of Energy per 300 kcal.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.