Comparing Nutrients in 500 calories Medjool Dates VS Prune puree

Weight per 500 calories

• Medjool Dates: 181g
• Prune puree: 195g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	NA	0.097% 0.031g	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	104% 135g	97% 127g	130g per day for Men 19-50 years
Sugars	165% 120g	105% 76g	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	37.3% 27g	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	% 43.4g	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	32% 12g	17% 6.42g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	21.6% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.52% 0.09mg	6.5% 0.078mg	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	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	16.7% 0.84mg	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	9.3% 8.37mg	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	Prune puree	Recommended Dietary Allowance
Calcium	11.6% 116mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	20.3% 1.62mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	23.2% 97mg	NA	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	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	16% 112mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	3% 44.7mg	1500mg per day for Men 19-50 years
Zinc	7.22% 0.79mg	NA	11mg per day for Men 19-50 years
Water	1.04% 38.5g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Medjool Dates as well as Prune puree have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.