Comparing Nutrients in 14 ounces Durian VS Medjool Dates

Macros Ratio

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

Macro Nutrients

	Durian	Medjool Dates	Recommended Dietary Allowance
Energy	20% 583kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	0.61% 0.6g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	364% 264g	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	NA	175% 127g	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	NA	% 134g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	39.7% 15g	70% 26.6g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Durian	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	76% 0.99mg	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	35.7% 143μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87% 78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Medjool Dates	Recommended Dietary Allowance
Calcium	2.4% 24mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	160% 1.44mg	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	21.3% 1.7mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	51% 1.17mg	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	22% 155mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	6.97% 258g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Medjool Dates per 14 oz

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

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

• 14 ounces of Durian have 7.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw or Frozen Durian.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw or Frozen Durian as well as Medjool Dates have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Durian vs Medjool Dates:

• 14 oz of Medjool Dates contain 10.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw or Frozen Durian.
• Both Durian and Medjool Dates contain similar levels of Manganese per 14 ounces.
• 14 ounces of Durian lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Durian have 35.5 times more Fat than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.9 times more Energy, 2.8 times more Carbohydrate and 1.8 times more Fiber than Raw or Frozen Durian.
• Both Durian and Medjool Dates offer comparable quantities of Protein per 14 ounces.