Comparing Nutrients in 300 calories Medjool Dates VS Prune puree

Weight per 300 calories

• Medjool Dates: 108g
• Prune puree: 117g

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

Which food has more nutrients per 300 calories - Medjool Dates or Prune puree?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Prune puree	3%	1%	96%

Macro Nutrients

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.019g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81g	58.5% 76g	130g per day for Men 19-50 years
Sugars	99% 72g	62.8% 45.5g	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	22.4% 16.2g	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	% 36.5g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	10% 3.85g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Vitamin A	0.84% 7.6μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	3.9% 0.047mg	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	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	10% 0.5mg	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	5.58% 5mg	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	Prune puree	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	NA	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.072% 1.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	NA	11mg per day for Men 19-50 years
Water	0.62% 23g	0.95% 35g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.7 times more Vitamin B5 than Prune puree.
• While Prune puree contains 15.4 times more Vitamin A, 1.7 times more Vitamin B3 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Medjool Dates vs Prune puree:

• Medjool Dates have 1.9 times more Calcium than Prune puree.
• While Prune puree contains 3.4 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Medjool Dates.

Comparison of macro-nutrients per 300 calories:

• Medjool Dates have 1.6 times more Sugars, 2.1 times more Fructose and 1.9 times more Fiber than Prune puree.
• While Prune puree contains 1.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Medjool Dates as well as Prune puree have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.