Comparing Nutrients in 300 calories Candied fruit VS Medjool Dates

Weight per 300 calories

• Candied fruit: 93g
• Medjool Dates: 108g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Candied fruit or Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.067% 0.065g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	NA	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	62.5% 81g	130g per day for Men 19-50 years
Sugars	104% 75g	99% 72g	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	NA	48% 34.7g	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	NA	% 36.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	3.92% 1.5g	19% 7.26g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.1% 0.93μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20.7% 0.27mg	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	0% 0μg	4.06% 16.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	0.25% 0.037mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	43.6% 0.39mg	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	1.98% 0.16mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.73mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	14% 0.32mg	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	0.67% 4.66mg	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	1% 0.56μg	NA	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.047mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.62% 23g	3700g per day for Men 19-50 years

Candied Fruit VS Medjool Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candied fruit or Medjool Dates?

Lets compare vitamin content per 300 calories of Candied fruit vs Medjool Dates:

• 300 kcal of Medjool Dates contain more Vitamin B3 and more Vitamin B6 than Candied fruit.
• 300 calories of Candied fruit have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Candied fruit as well as Medjool Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Candied fruit vs Medjool Dates:

• 300 calories of Candied fruit have 84.3 times more Sodium than Medjool Dates.
• While 300 kcal of Medjool Dates contain 4.1 times more Calcium, 14.5 times more Copper, 6.2 times more Iron, 15.7 times more Magnesium, 3.1 times more Manganese, 14.4 times more Phosphorus and 14.4 times more Potassium than Candied fruit.
• 300 calories of Candied fruit lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Candied fruit as well as Medjool Dates lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Medjool Dates contain 4.9 times more Fiber than Candied fruit.
• Both Candied fruit and Medjool Dates offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Candied fruit provide inadequate amounts of Fiber
• Both Candied fruit as well as Medjool Dates provide inadequate amounts of Protein in 300 calories.