Comparing Nutrients in 5 ounces Medjool Dates VS Candied fruit

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Energy	13.5% 393kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	90% 117g	130g per day for Men 19-50 years
Sugars	130% 94g	158% 114g	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	62.6% 45.4g	NA	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	% 47.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	0% 0mg	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	5.3% 21.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Candied fruit	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	4.57% 0.041mg	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	16% 1.28mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	6.84% 0.16mg	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	12.6% 88mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Candied fruit per 5 oz

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

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

• 5 ounces of Medjool Dates have 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 Medjool Dates as well as Candied fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Medjool Dates have 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.
• While 5 oz of Candied fruit contain 98 times more Sodium than Medjool Dates.
• 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 Medjool Dates have 4.2 times more Fiber and 5.3 times more Protein than Candied fruit.
• Both Medjool Dates and Candied fruit offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Candied fruit provide inadequate amounts of Protein