Comparing Nutrients in 7 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	22% 639kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	99% 129g	130g per day for Men 19-50 years
Sugars	221% 160g	107% 77.4g	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	38% 27.6g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Prune puree	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.6% 0.079mg	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	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	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	9.5% 8.53mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Prune puree	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	4.2% 0.34mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	9.58% 0.22mg	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	1.4% 9.92mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	0.9% 33g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Prune puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Candied fruit versus 7 oz of Prune puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candied fruit vs Prune puree:

• 7 oz of Prune puree contain 100 times more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin C than Candied fruit.
• 7 ounces of Candied fruit have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C

Comparing minerals per 7 ounces for Candied fruit vs Prune puree:

• 7 ounces of Candied fruit have 4.3 times more Sodium than Prune puree.
• While 7 oz of Prune puree contain 1.7 times more Calcium, 16.5 times more Iron, 14.4 times more Phosphorus and 15.2 times more Potassium than Candied fruit.
• 7 ounces of Candied fruit lack sufficient amounts of Calcium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candied fruit have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Sugars than Prune puree.
• While 7 oz of Prune puree contain 2.1 times more Fiber and 6.2 times more Protein than Candied fruit.
• 7 ounces of Candied fruit provide inadequate amounts of Protein