Comparing Nutrients in 300 calories Pummelo VS Canned Prune Juice

Weight per 300 calories

• Pummelo: 790g
• Canned Prune Juice: 423g

Canned Prune Juice has 1.9 times more energy per unit of mass than Raw Pummelo, which is average in comparison to other foods. Pummelo having low energy density.

Discover which food has more nutrients per 300 calories - Pummelo or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.04% 0.013g	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	0.17% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	NA	96% 69.5g	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	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	20.8% 7.9g	11% 4.23g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.6% 2.58g	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	22.4% 0.27mg	5.63% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	71% 0.92mg	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	535% 482mg	19.2% 17.3mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.36% 254μg	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% 0.87mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	5.84% 0.13mg	27.7% 0.64mg	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	19% 134mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	NA	4.6% 2.54μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	8.07% 0.89mg	11mg per day for Men 19-50 years
Water	19% 703g	9.28% 343g	3700g per day for Men 19-50 years

Pummelo VS Canned Prune Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pummelo or Canned Prune Juice?

Lets compare vitamin content per 300 calories of Pummelo vs Canned Prune Juice:

• 300 calories of Pummelo have 4 times more Vitamin B1 and 27.8 times more Vitamin C than Canned Prune Juice.
• While 300 kcal of Canned Prune Juice contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Pummelo.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Pummelo vs Canned Prune Juice:

• 300 calories of Pummelo have 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Water than Canned Prune Juice.
• While 300 kcal of Canned Prune Juice contain 5.7 times more Iron, 4.8 times more Manganese and 1.4 times more Zinc than Raw Pummelo.
• Both Pummelo and Canned Prune Juice contain similar levels of Magnesium per 300 calories.
• 300 calories of Pummelo lack sufficient amounts of Manganese and Zinc
• Both Raw Pummelo as well as Canned Prune Juice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pummelo have 1.9 times more Fiber and 2.3 times more Protein than Canned Prune Juice.
• Both Pummelo and Canned Prune Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Prune Juice provide inadequate amounts of Protein