Comparing Nutrients in 1 pound 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	40% 1166kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	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	227% 295g	262% 340g	130g per day for Men 19-50 years
Sugars	244% 177g	416% 302g	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	87% 63g	200% 145g	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	% 101g	% 153g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	80% 30.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87% 1.13mg	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	17% 68μg	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	21.7% 19.5mg	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	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Calcium	14% 141mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	NA	182% 1.64mg	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	159% 12.7mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	NA	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	NA	58.4% 1.34mg	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	46.7% 327mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 2mg	11mg per day for Men 19-50 years
Water	3.68% 136g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Medjool Dates per 1 lb

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

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

• 1 pound 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 lb of Medjool Dates contains 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• 1 pound of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

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

• 1 pound of Prune puree has 3.1 times more Iron and 1.2 times more Potassium than Medjool Dates.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.