Comparing Nutrients in 100 grams Candied fruit VS Durian

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Durian	4%	30%	66%

Macro Nutrients

	Candied fruit	Durian	Recommended Dietary Allowance
Energy	11% 322kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	21% 27g	130g per day for Men 19-50 years
Sugars	111% 80.7g	NA	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	4.2% 1.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	0.61% 0.34g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Durian	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24.3% 0.32mg	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	9% 36μg	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	0% 0mg	22% 19.7mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Durian	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	23% 0.21mg	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	2.13% 0.17mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	14% 0.33mg	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	0.71% 5mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	1.65% 56mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	6.53% 98mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Durian per 100 g

Compare the macro and micronutrient content in 100 g of Candied fruit versus 100 g of Durian to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Candied fruit vs Durian:

• 100 g of Raw or Frozen Durian contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Candied fruit.
• 100 grams of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candied fruit as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Candied fruit vs Durian:

• 100 grams of Candied fruit have 49 times more Sodium than Durian.
• While 100 g of Raw or Frozen Durian contain 7.1 times more Copper, 2.5 times more Iron, 7.5 times more Magnesium, 2.9 times more Manganese, 7.8 times more Phosphorus, 7.8 times more Potassium and 5.6 times more Zinc than Candied fruit.
• 100 grams of Candied fruit lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Candied fruit as well as Raw or Frozen Durian lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candied fruit have 2.2 times more Energy and 3.1 times more Carbohydrate than Durian.
• While 100 g of Raw or Frozen Durian contain 76.1 times more Fat, 2.4 times more Fiber and 4.3 times more Protein than Candied fruit.
• 100 grams of Candied fruit provide inadequate amounts of Protein