Comparing Nutrients in 1 pound Medjool Dates VS Durian

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Durian	4%	30%	66%

Macro Nutrients

	Medjool Dates	Durian	Recommended Dietary Allowance
Energy	43.3% 1256kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	95% 123g	130g per day for Men 19-50 years
Sugars	416% 302g	NA	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	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	% 153g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Durian	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	110% 1.43mg	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	41% 163μg	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	99% 89.4mg	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	Durian	Recommended Dietary Allowance
Calcium	29% 290mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	104% 0.94mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	64% 1.47mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.6% 97g	7.97% 295g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 7.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Medjool Dates vs Durian:

• Medjool Dates have 10.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 3 times more Water than Medjool Dates.
• Both Medjool Dates and Raw or Frozen Durian have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Medjool Dates have 1.9 times more Energy, 2.8 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 35.5 times more Fat than Medjool Dates.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Glucose and Sucrose in 1 lb.