Comparing Nutrients in 1 kilogram Medjool Dates VS Abiyuch

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Medjool Dates VS Abiyuch per 1 kg

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

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

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

Comparing minerals per 1 kilogram for Medjool Dates vs Abiyuch:

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medjool Dates has 4 times more Energy, 4.3 times more Carbohydrate, 7.8 times more Sugars, 8.4 times more Fructose, 1.3 times more Fiber and 1.2 times more Protein than Abiyuch.