Comparing Nutrients in 5 ounces Abiyuch VS 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	3.37% 98kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	19% 25g	81.7% 106g	130g per day for Men 19-50 years
Sugars	16.7% 12g	130% 94g	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	7.43% 5.4g	62.6% 45.4g	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	% 6.38g	% 47.8g	g per day for Men 19-50 years
Sucrose	% 0.071g	% 0.75g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27% 0.35mg	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	5.3% 21.3μg	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	85.2% 76.7mg	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	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Medjool Dates	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	57% 0.51mg	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	28.5% 2.3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	18.2% 0.42mg	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	9.5% 66.6mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Abiyuch VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Abiyuch versus 5 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Abiyuch vs Medjool Dates:

• 5 ounces of Abiyuch have more Vitamin C than Medjool Dates.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Medjool Dates have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Abiyuch vs Medjool Dates:

• 5 ounces of Abiyuch have 1.8 times more Iron and 3.7 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 8 times more Calcium, 6.4 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Raw Abiyuch.
• 5 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Medjool Dates contain 4 times more Energy, 4.3 times more Carbohydrate, 7.8 times more Sugars, 8.4 times more Fructose and 1.3 times more Fiber than Raw Abiyuch.
• Both Abiyuch and Medjool Dates offer comparable quantities of Protein per five ounces.