Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	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	501% 651g	577% 750g	130g per day for Men 19-50 years
Sugars	538% 390g	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	192% 139g	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	% 223g	% 337g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	87% 33g	176% 67g	38g per day for Men 19-50 years
Protein	37.5% 21g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Vitamin A	111% 1000μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	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	156% 25mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	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	47.8% 43mg	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

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Calcium	31% 310mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	NA	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	350% 28mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	NA	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	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	103% 720mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	205% 6960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	40% 4.4mg	11mg per day for Men 19-50 years
Water	8.1% 300g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Medjool Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Prune puree 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 Prune puree vs Medjool Dates:

• 1 kilogram of Prune puree has 14.3 times more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Medjool Dates.
• While 1 kg of Medjool Dates contains 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• 1 kilogram of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

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

• 1 kilogram of Prune puree has 3.1 times more Iron and 1.2 times more Potassium than Medjool Dates.
• While 1 kg of Medjool Dates contains 2.1 times more Calcium than Prune puree.
• Both Prune puree and Medjool Dates contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Medjool Dates contains 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 one kilogram.