Comparing Nutrients in 5 ounces Candied fruit VS Prune puree

Macros Ratio

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

Macro Nutrients

	Candied fruit	Prune puree	Recommended Dietary Allowance
Energy	15.7% 456kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	71% 92g	130g per day for Men 19-50 years
Sugars	158% 114g	76.3% 55.3g	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	27% 19.7g	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	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Prune puree	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	15.7% 142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	6.77% 6.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Prune puree	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	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	3% 0.24mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	NA	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	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	1% 7.1mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	NA	11mg per day for Men 19-50 years
Water	0.64% 23.7g	1.15% 42.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candied fruit vs Prune puree:

• Prune puree contains 100 times more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin C than Candied fruit.

Comparing minerals per 5 ounces for Candied fruit vs Prune puree:

• Candied fruit has 4.3 times more Sodium than Prune puree.
• While Prune puree contains 1.7 times more Calcium, 16.5 times more Iron, 14.4 times more Phosphorus and 15.2 times more Potassium than Candied fruit.

Comparison of macro-nutrients per 5 ounces:

• Candied fruit has 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Sugars than Prune puree.
• While Prune puree contains 2.1 times more Fiber and 6.2 times more Protein than Candied fruit.
• Both Candied fruit as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.