Nutrients in 300 calories of Durian

Raw or Frozen Durian (Durio zibethinus).

Weight per 300 Calories

Durian

204g

Raw or Frozen Durian has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

66%

300 kcal ▼

Macro Nutrients

Durian

Energy300 kcal

10.3%

Raw or Frozen Durian has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11 g

11.2%

Raw or Frozen Durian has 10.877551020408 g of Fat per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw or Frozen Durian has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55.3 g

42.5%

Raw or Frozen Durian has 55.285714285714 g of Carbohydrate per 300 calories, which is 42.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.76 g

20.4%

Raw or Frozen Durian has 7.7551020408163 g of Fiber per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3 g

5.36%

Raw or Frozen Durian has 3 g of Protein per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Durian

Vitamin A4.1 μg

0.45%

RAE, retinol activity equivalents

Raw or Frozen Durian has 4.0816326530612 μg of Vitamin A per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg

63.6%

Thiamine

Raw or Frozen Durian has 0.76326530612245 mg of Vitamin B1 per 300 calories, which is 63.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.4%

Riboflavin

Raw or Frozen Durian has 0.40816326530612 mg of Vitamin B2 per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.7%

Niacin, nicotinic acid, niacinamide

Raw or Frozen Durian has 2.1918367346939 mg of Vitamin B3 per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg

9.4%

Pantothenic acid

Raw or Frozen Durian has 0.46938775510204 mg of Vitamin B5 per 300 calories, which is 9.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg

49.6%

Pyridoxine

Raw or Frozen Durian has 0.64489795918367 mg of Vitamin B6 per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973.5 μg

18.4%

Folates and Folic Acid

Raw or Frozen Durian has 73.469387755102 μg of Vitamin B9 per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw or Frozen Durian has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C40.2 mg

44.7%

Ascorbic acid

Raw or Frozen Durian has 40.204081632653 mg of Vitamin C per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durian

Calcium12.2 mg

1.22%

Raw or Frozen Durian has 12.244897959184 mg of Calcium per 300 calories, which is 1.22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

47%

Raw or Frozen Durian has 0.42244897959184 mg of Copper per 300 calories, which is 47% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.88 mg

11%

Raw or Frozen Durian has 0.87755102040816 mg of Iron per 300 calories, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium61.2 mg

14.6%

Raw or Frozen Durian has 61.224489795918 mg of Magnesium per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.66 mg

29%

Raw or Frozen Durian has 0.66326530612245 mg of Manganese per 300 calories, which is 29% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus79.6 mg

11.4%

Raw or Frozen Durian has 79.591836734694 mg of Phosphorus per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium890 mg

26%

Raw or Frozen Durian has 889.79591836735 mg of Potassium per 300 calories, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4.1 mg

0.27%

Raw or Frozen Durian has 4.0816326530612 mg of Sodium per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.57 mg

5.2%

Raw or Frozen Durian has 0.57142857142857 mg of Zinc per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Raw or Frozen Durian has 132.63265306122 g of Water per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw or Frozen Durian:

300 calories of Durian is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin A and Vitamin B12.

Minerals in 300 calories of Raw or Frozen Durian:

300 calories of Durian is an excellent source of Copper, Manganese and Potassium.
It has a good amount of Iron, Magnesium and Phosphorus.
It also has some Zinc.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Raw or Frozen Durian:

300 calories of Durian is an excellent source of Carbohydrate and Fiber.
It has a good amount of Fat.
It also has some Protein.

Compare Raw or Frozen Durian with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Durian

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw or Frozen Durian with: