Comparing Nutrients in 1 kilogram Abiyuch VS Medjool Dates

Macros Ratio

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

Macro Nutrients

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Energy	23.8% 690kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	577% 750g	130g per day for Men 19-50 years
Sugars	118% 85.5g	917% 665g	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	52.4% 38g	441% 320g	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	% 45g	% 337g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 5.3g	g per day for Men 19-50 years
Fiber	139% 53g	176% 67g	38g per day for Men 19-50 years
Protein	26.8% 15g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	161% 8.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	192% 2.5mg	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	37.5% 150μg	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	601% 541mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Calcium	8% 80mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	402% 3.62mg	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	201% 16mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	129% 2.96mg	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	67% 470mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	205% 6960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	21.6% 799g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Abiyuch VS Medjool Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Abiyuch versus 1 kg of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Abiyuch vs Medjool Dates:

• 1 kilogram of Abiyuch has more Vitamin C than Medjool Dates.
• 1 kilogram of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Medjool Dates have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Abiyuch vs Medjool Dates:

• 1 kilogram of Abiyuch has 1.8 times more Iron and 3.7 times more Water than Medjool Dates.
• While 1 kg of Medjool Dates contains 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 Raw Abiyuch.
• 1 kilogram of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Medjool Dates contains 4 times more Energy, 4.3 times more Carbohydrate, 7.8 times more Sugars, 8.4 times more Fructose and 1.3 times more Fiber than Raw Abiyuch.
• Both Abiyuch and Medjool Dates offer comparable quantities of Protein per one kilogram.