Comparing Nutrients in 14 ounces Medjool Dates VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Medjool Dates	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	38% 1099kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	12.2% 16g	130g per day for Men 19-50 years
Sugars	364% 264g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	70% 26.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	13% 7.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medjool Dates vs Cooked Ripe Red Tomatoes:

• Medjool Dates have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 6.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin A and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Medjool Dates as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Medjool Dates vs Cooked Ripe Red Tomatoes:

• Medjool Dates have 5.8 times more Calcium, 4.8 times more Copper, 1.3 times more Iron, 6 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.4 times more Water than Medjool Dates.

Comparison of macro-nutrients per 14 ounces:

• Medjool Dates have 15.4 times more Energy, 18.7 times more Carbohydrate, 26.7 times more Sugars, 24.4 times more Fructose, 9.6 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Medjool Dates as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.