Comparing Nutrients in 100 calories Medjool Dates VS Durian

Weight per 100 calories

• Medjool Dates: 36g
• Durian: 68g

Medjool Dates have 1.9 times more energy per 100g than Durian. It has high energy density when compared to other foods. Raw or Frozen Durian having average energy density.

Which food has more nutrients per 100 calories - Medjool Dates or Durian?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Durian	4%	30%	66%

Macro Nutrients

	Medjool Dates	Durian	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.056% 0.054g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	14% 18.4g	130g per day for Men 19-50 years
Sugars	33% 24g	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	16% 11.6g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	6.37% 2.4g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Durian	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.15% 1.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	21.2% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.67% 0.022mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	3.13% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	16.5% 0.21mg	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	1.35% 5.4μg	6.12% 24.5μg	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	0% 0mg	15% 13.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Durian	Recommended Dietary Allowance
Calcium	2.3% 23mg	0.41% 4.1mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	15.6% 0.14mg	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	4.06% 0.32mg	3.66% 0.29mg	8mg per day for Men 19-50 years
Magnesium	4.64% 19.5mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	4.65% 0.11mg	9.6% 0.22mg	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	3.2% 22.4mg	3.8% 26.5mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	8.72% 297mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.024% 0.36mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	1.2% 44.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Medjool Dates vs Durian:

• Medjool Dates have 1.9 times more Vitamin B5 than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 14.1 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Medjool Dates vs Durian:

• Medjool Dates have 5.7 times more Calcium than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 2.1 times more Manganese and 5.7 times more Water than Medjool Dates.
• Both Medjool Dates and Raw or Frozen Durian have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Medjool Dates have 1.5 times more Carbohydrate than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 67 times more Fat and 1.5 times more Protein than Medjool Dates.
• Both Medjool Dates and Raw or Frozen Durian have similar amounts of Energy and Fiber per 100 kcal.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Glucose and Sucrose in 100 kcal.