Comparing Nutrients in 300 calories Prune puree VS Abiyuch

Weight per 300 calories

• Prune puree: 117g
• Abiyuch: 435g

Prune puree has 3.7 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 - Prune puree or Abiyuch?

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Abiyuch	8%	1%	91%

Macro Nutrients

	Prune puree	Abiyuch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.19% 0.061g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	59% 76.5g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	10% 3.85g	60.6% 23g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Abiyuch	Recommended Dietary Allowance
Vitamin A	13% 117μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.58% 5mg	261% 235mg	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

	Prune puree	Abiyuch	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.48% 34.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	41% 3.27mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 84mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	39% 1322mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	NA	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.4% 347g	3700g per day for Men 19-50 years

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

• Prune puree has 5.4 times more Vitamin A than Raw Abiyuch.
• While Raw Abiyuch contains 46.9 times more Vitamin C than Prune puree.

Comparing minerals per 300 calories for Prune puree vs Abiyuch:

• Raw Abiyuch contains 2.1 times more Iron, 2.4 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Sodium and 9.9 times more Water than Prune puree.
• Both Prune puree and Raw Abiyuch have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prune puree has 1.2 times more Sugars than Raw Abiyuch.
• While Raw Abiyuch contains 6 times more Fiber and 2.7 times more Protein than Prune puree.
• Both Prune puree and Raw Abiyuch have similar amounts of Energy, Carbohydrate and Fructose per 300 kcal.
• Both Prune puree as well as Raw Abiyuch have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.