Comparing Nutrients in 14 ounces Prune puree VS Medjool Dates

Macros Ratio

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

Macro Nutrients

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Energy	35% 1020kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	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	199% 258g	229% 298g	130g per day for Men 19-50 years
Sugars	214% 155g	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	76% 55g	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	% 88.5g	% 134g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	34.5% 13g	70% 26.6g	38g per day for Men 19-50 years
Protein	15% 8.33g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Vitamin A	44% 397μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	15% 59.5μg	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	19% 17mg	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

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Calcium	12.3% 123mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	NA	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	139% 11mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	NA	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	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	41% 286mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.75mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Medjool Dates per 14 oz

Compare the macro and micronutrient content in 14 oz of Prune puree 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 Prune puree vs Medjool Dates:

• 14 ounces of Prune puree have 14.3 times more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Prune puree vs Medjool Dates:

• 14 ounces of Prune puree have 3.1 times more Iron and 1.2 times more Potassium than Medjool Dates.
• While 14 oz of Medjool Dates contain 2.1 times more Calcium than Prune puree.
• Both Prune puree and Medjool Dates contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Medjool Dates contain 1.7 times more Sugars, 2.3 times more Fructose and 2 times more Fiber than Prune puree.
• Both Prune puree and Medjool Dates offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.