Comparing Nutrients in 100 grams Prune puree VS Durian

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Durian	4%	30%	66%

Macro Nutrients

	Prune puree	Durian	Recommended Dietary Allowance
Energy	8.86% 257kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	NA	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	50% 65g	21% 27g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	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	10% 3.8g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Durian	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9% 36μg	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	22% 19.7mg	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

	Prune puree	Durian	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	NA	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	35% 2.8mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	NA	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.3% 72mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prune puree vs Durian:

• Prune puree has 50 times more Vitamin A, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 9.4 times more Vitamin B1 and 4.6 times more Vitamin C than Prune puree.

Comparing minerals per 100 grams for Prune puree vs Durian:

• Prune puree has 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.
• While Raw or Frozen Durian contains 2.2 times more Water than Prune puree.

Comparison of macro-nutrients per 100 grams:

• Prune puree has 1.7 times more Energy, 2.4 times more Carbohydrate and 1.4 times more Protein than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 26.7 times more Fat than Prune puree.
• Both Prune puree and Raw or Frozen Durian have similar amounts of Fiber per 100 g.
• Both Prune puree as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.