Comparing Nutrients in 1 pound Medjool Dates VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Medjool Dates	Rowal	Recommended Dietary Allowance
Energy	43.3% 1256kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	NA	3.47% 1.1g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	416% 302g	88.2% 64g	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	3.13% 2.27g	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	% 5g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 56.7g	g per day for Men 19-50 years
Fiber	80% 30.4g	74% 28g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Rowal	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	9.58% 86μg	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	130% 117mg	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	Rowal	Recommended Dietary Allowance
Calcium	29% 290mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	534% 4.8mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	30.6% 0.7mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	2.6% 97g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Rowal per 1 lb

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

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

• 1 lb of Raw Rowal contains 2.7 times more Vitamin A and more Vitamin C than Medjool Dates.
• 1 pound of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Medjool Dates vs Rowal:

• 1 pound of Medjool Dates has 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese and 5.3 times more Potassium than Rowal.
• While 1 lb of Raw Rowal contains 2.9 times more Copper and 2.4 times more Iron than Medjool Dates.
• Both Medjool Dates and Rowal contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Medjool Dates has 2.5 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Sugars and 64 times more Fructose than Rowal.
• While 1 lb of Raw Rowal contains 13.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Rowal offer comparable quantities of Fiber per one pound.