Comparing Nutrients in 500 calories Durian VS Prune puree

Weight per 500 calories

• Durian: 340g
• Prune puree: 195g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	NA	0.097% 0.031g	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	71% 92g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	37.3% 27g	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	% 43.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	17% 6.42g	38g per day for Men 19-50 years
Protein	8.93% 5g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	21.6% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.07mg	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	30.6% 122μg	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	74.5% 67mg	9.3% 8.37mg	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	2.04% 20.4mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	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	18.3% 1.46mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	NA	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	19% 133mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	3% 44.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	NA	11mg per day for Men 19-50 years
Water	5.97% 221g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.