Comparing Nutrients in 100 calories Medjool Dates VS Prune puree

Weight per 100 calories

• Medjool Dates: 36g
• Prune puree: 39g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Prune puree	3%	1%	96%

Macro Nutrients

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.056% 0.054g	0.08% 0.078g	97g per day for Men 19-50 years
Saturated Fat	NA	0.019% 0.006g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	33% 24g	21% 15g	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	7.46% 5.4g	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	% 8.68g	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	3.38% 1.3g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	4.32% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.67% 0.022mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	3.35% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	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	1.35% 5.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.86% 1.67mg	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	Prune puree	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	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	4.06% 0.32mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.64% 19.5mg	NA	420mg per day for Men 19-50 years
Manganese	4.65% 0.11mg	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	3.2% 22.4mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	9.75% 332mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.024% 0.36mg	0.6% 8.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.7 times more Vitamin B5 than Prune puree.
• While Prune puree contains 15.4 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Medjool Dates vs Prune puree:

• Medjool Dates have 1.9 times more Calcium than Prune puree.
• While Prune puree contains 3.4 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Medjool Dates.

Comparison of macro-nutrients per 100 calories:

• Medjool Dates have 1.6 times more Sugars, 2.1 times more Fructose and 1.9 times more Fiber than Prune puree.
• While Prune puree contains 1.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Medjool Dates as well as Prune puree have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.