Comparing Nutrients in 5 ounces Medjool Dates VS Durian

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Durian	Recommended Dietary Allowance
Energy	13.5% 393kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.8% 7.56g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	130% 94g	NA	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	14% 5.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Durian	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	34.5% 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	5.3% 21.3μg	12.8% 51μg	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	31% 28mg	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	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Durian	Recommended Dietary Allowance
Calcium	9.07% 91mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	32.6% 0.29mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	20% 0.46mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	2.5% 92g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 7.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Medjool Dates vs Durian:

• Medjool Dates have 10.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 3 times more Water than Medjool Dates.
• Both Medjool Dates and Raw or Frozen Durian have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Medjool Dates have 1.9 times more Energy, 2.8 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 35.5 times more Fat than Medjool Dates.
• Both Medjool Dates as well as Raw or Frozen Durian have insufficient amounts of Glucose and Sucrose in 5 oz.