Comparing Nutrients in 500 calories Prune puree VS Candied fruit

Weight per 500 calories

• Prune puree: 195g
• Candied fruit: 155g

Candied fruit has 1.3 times more energy per unit of mass than Prune puree, which is high in comparison to other foods. Prune puree having high energy density.

Which food has more nutrients per 500 calories - Prune puree or Candied fruit?

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Candied fruit	0%	0%	100%

Macro Nutrients

	Prune puree	Candied fruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.78% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	99% 128g	130g per day for Men 19-50 years
Sugars	105% 76g	173% 125g	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	37.3% 27g	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	% 43.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.42g	6.54% 2.5g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Candied fruit	Recommended Dietary Allowance
Vitamin A	21.6% 195μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.37mg	0% 0mg	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	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Candied fruit	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	NA	5% 0.045mg	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	68% 5.45mg	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	NA	1.48% 6.2mg	420mg per day for Men 19-50 years
Manganese	NA	7.5% 0.17mg	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	20% 140mg	1.1% 7.76mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	3% 44.7mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	NA	0.71% 0.078mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	0.7% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prune puree vs Candied fruit:

• Prune puree has 125.3 times more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin C than Candied fruit.

Comparing minerals per 500 calories for Prune puree vs Candied fruit:

• Prune puree has 2.2 times more Calcium, 20.6 times more Iron, 18 times more Phosphorus and 19.1 times more Potassium than Candied fruit.
• While Candied fruit contains 3.4 times more Sodium than Prune puree.

Comparison of macro-nutrients per 500 calories:

• Prune puree has 2.6 times more Fiber and 7.7 times more Protein than Candied fruit.
• While Candied fruit contains 1.7 times more Sugars than Prune puree.
• Both Prune puree and Candied fruit have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Prune puree as well as Candied fruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.