Comparing Nutrients in 500 calories Medjool Dates VS Abiyuch

Weight per 500 calories

• Medjool Dates: 181g
• Abiyuch: 725g

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

Vitamins

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

Minerals

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

Medjool Dates VS Abiyuch Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Abiyuch contain more Vitamin C than Medjool Dates.
• 500 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 500 calories.

Comparing minerals per 500 calories for Medjool Dates vs Abiyuch:

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Medjool Dates have 1.9 times more Sugars and 2.1 times more Fructose than Abiyuch.
• While 500 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 500 calories.
• 500 calories of Medjool Dates provide inadequate amounts of Protein