Comparing Nutrients in 5 ounces Candied fruit VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Energy	15.7% 456kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.7% 106g	130g per day for Men 19-50 years
Sugars	158% 114g	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	NA	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	NA	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	25% 9.5g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	0% 0μg	5.3% 21.3μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Medjool Dates	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	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	3% 0.24mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	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	1% 7.1mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Candied fruit 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 Candied fruit vs Medjool Dates:

• 5 oz of Medjool Dates contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 9 times more Vitamin K than Candied fruit.
• 5 ounces of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Candied fruit as well as Medjool Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candied fruit vs Medjool Dates:

• 5 ounces of Candied fruit have 98 times more Sodium than Medjool Dates.
• While 5 oz of Medjool Dates contain 3.6 times more Calcium, 12.5 times more Copper, 5.3 times more Iron, 13.5 times more Magnesium, 2.7 times more Manganese, 12.4 times more Phosphorus, 12.4 times more Potassium and 8.8 times more Zinc than Candied fruit.
• 5 ounces of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candied fruit have 1.2 times more Sugars than Medjool Dates.
• While 5 oz of Medjool Dates contain 4.2 times more Fiber and 5.3 times more Protein than Candied fruit.
• Both Candied fruit and Medjool Dates offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Candied fruit provide inadequate amounts of Protein