Comparing Nutrients in 14 ounces Medjool Dates VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Abiyuch	8%	1%	91%

Macro Nutrients

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Energy	38% 1099kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	53.7% 70g	130g per day for Men 19-50 years
Sugars	364% 264g	47% 34g	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	175% 127g	21% 15g	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	% 134g	% 18g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.2g	g per day for Men 19-50 years
Fiber	70% 26.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	15% 59.5μg	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	239% 215mg	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	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	25% 0.23mg	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	44.7% 3.57mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	31.4% 0.72mg	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	35% 246mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Abiyuch per 14 oz

Compare the macro and micronutrient content in 14 oz of Medjool Dates versus 14 oz of Abiyuch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Medjool Dates vs Abiyuch:

• 14 oz of Raw Abiyuch contain more Vitamin C than Medjool Dates.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Medjool Dates as well as Raw Abiyuch have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Medjool Dates vs Abiyuch:

• 14 ounces of Medjool Dates have 8 times more Calcium, 6.4 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Abiyuch.
• While 14 oz of Raw Abiyuch contain 1.8 times more Iron and 3.7 times more Water than Medjool Dates.
• 14 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Medjool Dates have 4 times more Energy, 4.3 times more Carbohydrate, 7.8 times more Sugars, 8.4 times more Fructose, 1.3 times more Fiber and 1.2 times more Protein than Abiyuch.