Comparing Nutrients in 100 grams 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	5.07% 147kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.33g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.05% 0.016g	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	21% 27g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	53.8% 39g	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	19% 14g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Durian	Prune puree	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	9% 36μg	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	22% 19.7mg	4.78% 4.3mg	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	0.6% 6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	5.38% 0.43mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	5.57% 39mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	NA	11mg per day for Men 19-50 years
Water	1.76% 65g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

• 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 100 g.
• Both Raw or Frozen Durian as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.