Comparing Nutrients in 5 ounces Durian VS 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	7.2% 208kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.56g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.071% 0.023g	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	29.5% 38.4g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	15.7% 142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	12.8% 51μg	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	31% 28mg	6.77% 6.1mg	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	0.85% 8.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	7.6% 0.61mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	7.9% 55.3mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	2.5% 92g	1.15% 42.5g	3700g per day for Men 19-50 years

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

• Raw or Frozen Durian has 9.4 times more Vitamin B1 and 4.6 times more Vitamin C than Prune puree.
• While Prune puree contains 50 times more Vitamin A, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw or Frozen Durian.

Comparing minerals per 5 ounces for Durian vs Prune puree:

• Raw or Frozen Durian has 2.2 times more Water than Prune puree.
• While Prune puree contains 5.2 times more Calcium, 6.5 times more Iron, 1.8 times more Phosphorus, 2 times more Potassium and 11.5 times more Sodium than Raw or Frozen Durian.

Comparison of macro-nutrients per 5 ounces:

• Raw or Frozen Durian has 26.7 times more Fat than Prune puree.
• While Prune puree contains 1.7 times more Energy, 2.4 times more Carbohydrate and 1.4 times more Protein than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Prune puree have similar amounts of Fiber per 5 oz.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.