Comparing Nutrients in 1 kilogram Medjool Dates VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Candied fruit	0%	0%	100%

Macro Nutrients

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Energy	96% 2770kcal	111% 3220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	636% 827g	130g per day for Men 19-50 years
Sugars	917% 665g	1113% 807g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	42% 16g	38g per day for Men 19-50 years
Protein	32.3% 18g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	0% 0mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Calcium	64% 640mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	32.2% 0.29mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	48.3% 1.1mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	5.76% 213g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Candied fruit per 1 kg

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

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

• 1 kilogram of Medjool Dates has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 9 times more Vitamin K than Candied fruit.
• 1 kilogram of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Medjool Dates as well as Candied fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Medjool Dates vs Candied fruit:

• 1 kilogram of Medjool Dates has 3.6 times more Calcium, 12.5 times more Copper, 5.3 times more Iron, 13.5 times more Magnesium, 2.7 times more Manganese, 12.4 times more Phosphorus, 12.4 times more Potassium and 8.8 times more Zinc than Candied fruit.
• While 1 kg of Candied fruit contains 98 times more Sodium than Medjool Dates.
• 1 kilogram of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medjool Dates has 4.2 times more Fiber and 5.3 times more Protein than Candied fruit.
• Both Medjool Dates and Candied fruit offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Candied fruit provide inadequate amounts of Protein