Comparing Nutrients in 300 calories Prune puree VS Medjool Dates

Weight per 300 calories

• Prune puree: 117g
• 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 - Prune puree or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	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	58.5% 76g	62.5% 81g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	% 36.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	10% 3.85g	19% 7.26g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Vitamin A	13% 117μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	4.06% 16.2μg	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	5.58% 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	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	41% 3.27mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 84mg	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	NA	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.62% 23g	3700g per day for Men 19-50 years

Prune Puree VS Medjool Dates Nutrients Per 300 Kcal

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

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

• 300 calories of Prune puree have 15.4 times more Vitamin A and 1.7 times more Vitamin B3 than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.7 times more Vitamin B5 than Prune puree.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin A
• Both Prune puree as well as Medjool Dates have insufficient amounts of Vitamin B1 and Vitamin C in 300 calories.

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

• 300 calories of Prune puree have 3.4 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.9 times more Calcium than Prune puree.
• 300 calories of Prune puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Medjool Dates contain 1.6 times more Sugars, 2.1 times more Fructose and 1.9 times more Fiber than Prune puree.
• Both Prune puree and Medjool Dates offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Prune puree as well as Medjool Dates provide inadequate amounts of Protein in 300 calories.