Comparing Nutrients in 14 ounces Medjool Dates VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Medjool Dates	Rowal	Recommended Dietary Allowance
Energy	38% 1099kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	NA	3.04% 0.97g	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	73% 95g	130g per day for Men 19-50 years
Sugars	364% 264g	77% 56g	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	2.74% 2g	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	% 4.37g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 49.6g	g per day for Men 19-50 years
Fiber	70% 26.6g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	13% 7.2g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Rowal	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	8.38% 75.4μg	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	114% 102mg	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	Rowal	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	467% 4.2mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	26.7% 0.62mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	7.66% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Rowal per 14 oz

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

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

• 14 oz of Raw Rowal contain 2.7 times more Vitamin A and more Vitamin C than Medjool Dates.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Medjool Dates vs Rowal:

• 14 ounces of Medjool Dates have 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese and 5.3 times more Potassium than Rowal.
• While 14 oz of Raw Rowal contain 2.9 times more Copper and 2.4 times more Iron than Medjool Dates.
• Both Medjool Dates and Rowal contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Medjool Dates have 2.5 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Sugars and 64 times more Fructose than Rowal.
• While 14 oz of Raw Rowal contain 13.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Rowal offer comparable quantities of Fiber per 14 ounces.