Comparing Nutrients in 300 calories Medjool Dates VS Abiyuch

Weight per 300 calories

• Medjool Dates: 108g
• Abiyuch: 435g

Medjool Dates have 4 times more energy per 100g than Abiyuch. It has high energy density when compared to other foods. Raw Abiyuch having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Abiyuch	8%	1%	91%

Macro Nutrients

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.061g	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	62.5% 81g	59% 76.5g	130g per day for Men 19-50 years
Sugars	99% 72g	51.3% 37g	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	48% 34.7g	22.8% 16.5g	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	% 36.5g	% 19.6g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.22g	g per day for Men 19-50 years
Fiber	19% 7.26g	60.6% 23g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Vitamin A	0.84% 7.6μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	4.06% 16.2μg	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	261% 235mg	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	2.44% 2.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	3.48% 34.8mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	27.5% 0.25mg	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	12% 0.97mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	34.4% 0.79mg	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	9.6% 67mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	39% 1322mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.072% 1.1mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.4% 347g	3700g per day for Men 19-50 years

Medjool Dates VS Abiyuch Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Abiyuch contain more Vitamin C than Medjool Dates.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin C
• Both Medjool Dates as well as Raw Abiyuch have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Medjool Dates vs Abiyuch:

• 300 calories of Medjool Dates have 2 times more Calcium and 1.6 times more Copper than Abiyuch.
• While 300 kcal of Raw Abiyuch contain 7.2 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Zinc and 15 times more Water than Medjool Dates.
• 300 calories of Medjool Dates lack sufficient amounts of Zinc
• 300 calories of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Medjool Dates have 1.9 times more Sugars and 2.1 times more Fructose than Abiyuch.
• While 300 kcal of Raw Abiyuch contain 3.2 times more Fiber and 3.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Abiyuch offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein