Comparing Nutrients in 100 grams 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	8.86% 257kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	53.8% 39g	111% 80.7g	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	19% 14g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Candied fruit	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	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	15.6% 2.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	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	4.78% 4.3mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Candied fruit	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	3.22% 0.029mg	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	35% 2.8mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	NA	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	NA	4.83% 0.11mg	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	10.3% 72mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	1.65% 56mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	6.53% 98mg	1500mg per day for Men 19-50 years
Zinc	NA	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• 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 100 g.