Comparing Nutrients in 1 pound 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	43.3% 1256kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	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	262% 340g	61.4% 80g	130g per day for Men 19-50 years
Sugars	416% 302g	53.5% 38.8g	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	200% 145g	23.8% 17.2g	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	% 153g	% 20.4g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.23g	g per day for Men 19-50 years
Fiber	80% 30.4g	63.3% 24g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	17% 68μg	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	273% 245mg	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	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Calcium	29% 290mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	28.7% 0.26mg	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	51% 4.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	36% 0.83mg	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	40% 281mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	2.6% 97g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Abiyuch per 1 lb

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

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

• 1 lb of Raw Abiyuch contains more Vitamin C than Medjool Dates.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Medjool Dates vs Abiyuch:

• 1 pound 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 lb of Raw Abiyuch contains 1.8 times more Iron and 3.7 times more Water than Medjool Dates.
• 1 pound of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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.