Comparing Nutrients in 5 ounces Durian VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Candied fruit	0%	0%	100%

Macro Nutrients

	Durian	Candied fruit	Recommended Dietary Allowance
Energy	7.2% 208kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.56g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	158% 114g	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	14% 5.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Durian	Candied fruit	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	12.8% 51μg	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	31% 28mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Candied fruit	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	4.57% 0.041mg	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	7.6% 0.61mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	6.84% 0.16mg	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	7.9% 55.3mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.64% 23.7g	3700g per day for Men 19-50 years

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

• Raw or Frozen Durian has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Candied fruit.
• Both Raw or Frozen Durian as well as Candied fruit have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Durian vs Candied fruit:

• Raw or Frozen Durian has 7.1 times more Copper, 2.5 times more Iron, 7.5 times more Magnesium, 2.9 times more Manganese, 7.8 times more Phosphorus, 7.8 times more Potassium, 5.6 times more Zinc and 3.9 times more Water than Candied fruit.
• While Candied fruit contains 3 times more Calcium and 49 times more Sodium than Raw or Frozen Durian.

Comparison of macro-nutrients per 5 ounces:

• Raw or Frozen Durian has 76.1 times more Fat, 2.4 times more Fiber and 4.3 times more Protein than Candied fruit.
• While Candied fruit contains 2.2 times more Energy and 3.1 times more Carbohydrate than Raw or Frozen Durian.
• Both Raw or Frozen Durian as well as Candied fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.