Comparing Nutrients in 5 ounces Pummelo VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	NA	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	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	3.73% 1.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	23.8% 0.31mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	96% 86.5mg	6.46% 5.8mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Canned Prune Juice	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.13% 85.3μg	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	1.95% 0.16mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	9.3% 0.21mg	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	3.44% 24mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Canned Prune Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Pummelo versus 5 oz of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pummelo vs Canned Prune Juice:

• 5 ounces of Pummelo have 2.1 times more Vitamin B1 and 14.9 times more Vitamin C than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 2.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 6.1 times more Vitamin B6 than Raw Pummelo.
• 5 ounces of Pummelo have insufficient amounts of Vitamin B3
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1
• Both Raw Pummelo as well as Canned Prune Juice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pummelo vs Canned Prune Juice:

• 5 oz of Canned Prune Juice contain 1.4 times more Copper, 10.7 times more Iron, 2.3 times more Magnesium, 8.9 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Potassium than Raw Pummelo.
• Both Pummelo and Canned Prune Juice contain similar levels of Water per five ounces.
• 5 ounces of Pummelo lack sufficient amounts of Iron, Magnesium and Manganese
• Both Raw Pummelo as well as Canned Prune Juice lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Prune Juice contain 1.9 times more Energy and 1.8 times more Carbohydrate than Raw Pummelo.
• Both Pummelo and Canned Prune Juice offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pummelo provide inadequate amounts of Energy
• Both Raw Pummelo as well as Canned Prune Juice provide inadequate amounts of Protein in five ounces.