Comparing Nutrients in 1 kilogram Medjool Dates VS Prune puree

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Energy	96% 2770kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	501% 651g	130g per day for Men 19-50 years
Sugars	917% 665g	538% 390g	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	192% 139g	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	% 223g	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	87% 33g	38g per day for Men 19-50 years
Protein	32.3% 18g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	33.3% 0.4mg	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	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	86% 4.3mg	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	47.8% 43mg	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	Prune puree	Recommended Dietary Allowance
Calcium	64% 640mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	NA	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	NA	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	NA	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	251% 8520mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	NA	11mg per day for Men 19-50 years
Water	5.76% 213g	8.1% 300g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• While Prune puree contains 14.3 times more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Medjool Dates.

Comparing minerals per 1 kilogram for Medjool Dates vs Prune puree:

• Medjool Dates have 2.1 times more Calcium than Prune puree.
• While Prune puree contains 3.1 times more Iron and 23 times more Sodium than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 1.7 times more Sugars, 2.3 times more Fructose and 2 times more Fiber than Prune puree.
• Both Medjool Dates and Prune puree have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Medjool Dates as well as Prune puree have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.