Comparing Nutrients in 500 calories Durian VS Medjool Dates

Weight per 500 calories

• Durian: 340g
• Medjool Dates: 181g

Medjool Dates have 1.9 times more energy per unit of mass than Raw or Frozen Durian, which is high in comparison to other foods. Durian having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Durian	Medjool Dates	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	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	71% 92g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 61g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	34% 13g	32% 12g	38g per day for Men 19-50 years
Protein	8.93% 5g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Durian	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	7.52% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.07mg	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	30.6% 122μg	6.77% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	74.5% 67mg	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

	Durian	Medjool Dates	Recommended Dietary Allowance
Calcium	2.04% 20.4mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	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	18.3% 1.46mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	23.2% 97mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	19% 133mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.22% 0.79mg	11mg per day for Men 19-50 years
Water	5.97% 221g	1.04% 38.5g	3700g per day for Men 19-50 years

Durian VS Medjool Dates Nutrients Per 500 Kcal

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

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

• 500 calories of Durian have 14.1 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 500 kcal of Medjool Dates contain 1.9 times more Vitamin B5 than Raw or Frozen Durian.
• 500 calories of Medjool Dates have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw or Frozen Durian as well as Medjool Dates have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Durian vs Medjool Dates:

• 500 calories of Durian have 2.1 times more Manganese than Medjool Dates.
• While 500 kcal of Medjool Dates contain 5.7 times more Calcium than Raw or Frozen Durian.
• Both Durian and Medjool Dates contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Durian lack sufficient amounts of Calcium
• Both Raw or Frozen Durian as well as Medjool Dates lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Durian have 67 times more Fat than Medjool Dates.
• While 500 kcal of Medjool Dates contain 1.5 times more Carbohydrate than Raw or Frozen Durian.
• Both Durian and Medjool Dates offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw or Frozen Durian as well as Medjool Dates provide inadequate amounts of Protein in 500 calories.