Comparing Nutrients in 500 calories Abiyuch VS Medjool Dates

Weight per 500 calories

• Abiyuch: 725g
• Medjool Dates: 181g

Medjool Dates have 4 times more energy per unit of mass than Raw Abiyuch, which is high in comparison to other foods. Abiyuch having low energy density.

Discover which food has more nutrients per 500 calories - Abiyuch or Medjool Dates?

Macros Ratio

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

Macro Nutrients

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	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	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	104% 135g	130g per day for Men 19-50 years
Sugars	85.5% 62g	165% 120g	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	38% 27.5g	79.7% 57.8g	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	% 32.6g	% 61g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.96g	g per day for Men 19-50 years
Fiber	101% 38.4g	32% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.52% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.6% 0.45mg	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	6.77% 27μg	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	436% 392mg	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	4.06% 4.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Calcium	5.8% 58mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	72.6% 0.65mg	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	146% 11.7mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	23.2% 97mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	23.2% 0.53mg	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	48.7% 341mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.25mg	7.22% 0.79mg	11mg per day for Men 19-50 years
Water	15.6% 579g	1.04% 38.5g	3700g per day for Men 19-50 years

Abiyuch VS Medjool Dates Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Abiyuch or Medjool Dates?

Lets compare vitamin content per 500 calories of Abiyuch vs Medjool Dates:

• 500 calories of Abiyuch have more Vitamin C than Medjool Dates.
• 500 calories of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Medjool Dates have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Abiyuch vs Medjool Dates:

• 500 calories of Abiyuch have 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.
• While 500 kcal of Medjool Dates contain 2 times more Calcium and 1.6 times more Copper than Raw Abiyuch.
• 500 calories of Abiyuch lack sufficient amounts of Calcium
• 500 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Abiyuch have 3.2 times more Fiber and 3.3 times more Protein than Medjool Dates.
• While 500 kcal of Medjool Dates contain 1.9 times more Sugars and 2.1 times more Fructose than Raw Abiyuch.
• Both Abiyuch and Medjool Dates offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Medjool Dates provide inadequate amounts of Protein