Comparing Nutrients in 7 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	10% 292kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.099% 0.032g	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	41.4% 53.8g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	18% 71.4μg	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	43.4% 39mg	9.5% 8.53mg	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	1.2% 12mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	10.7% 0.85mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	NA	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	11% 77.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	NA	11mg per day for Men 19-50 years
Water	3.5% 129g	1.6% 59.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 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 7 oz.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.