Comparing Nutrients in 7 ounces Prune puree VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Candied fruit	0%	0%	100%

Macro Nutrients

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

Vitamins

	Prune puree	Candied fruit	Recommended Dietary Allowance
Vitamin A	22% 198μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.5% 8.53mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Prune puree has 100 times more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin C than Candied fruit.

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

• Prune puree has 1.7 times more Calcium, 16.5 times more Iron, 14.4 times more Phosphorus and 15.2 times more Potassium than Candied fruit.
• While Candied fruit contains 4.3 times more Sodium than Prune puree.

Comparison of macro-nutrients per 7 ounces:

• Prune puree has 2.1 times more Fiber and 6.2 times more Protein than Candied fruit.
• While Candied fruit contains 1.3 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Sugars than Prune puree.
• Both Prune puree as well as Candied fruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.