Comparing Nutrients in 1 pound Medjool Dates VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Tomatoes	17%	9%	74%

Macro Nutrients

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Energy	43.3% 1256kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	416% 302g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	17% 68μg	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	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.6% 97g	11.6% 429g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 9 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin A, more Vitamin C and 2.9 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Medjool Dates as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Medjool Dates vs Tomatoes:

• Medjool Dates have 6.4 times more Calcium, 6.1 times more Copper, 3.3 times more Iron, 4.9 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Water than Medjool Dates.

Comparison of macro-nutrients per 1 pound:

• Medjool Dates have 15.4 times more Energy, 19.3 times more Carbohydrate, 25.3 times more Sugars, 23.4 times more Fructose, 5.6 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Medjool Dates as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.