Comparing Nutrients in 5 ounces Medjool Dates VS Jackfruit, canned, syrup pack

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Jackfruit, canned, syrup pack	1%	1%	98%

Macro Nutrients

	Medjool Dates	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Energy	13.5% 393kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.2% 0.2g	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	26% 34g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	4.8% 0.062mg	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	4.96% 20μg	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	0.79% 0.71mg	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	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	7.87% 0.071mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	4.8% 0.11mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Jackfruit, canned, syrup pack per 5 oz

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

Lets compare vitamin content per 5 ounces of Medjool Dates vs Jackfruit, canned, syrup pack:

• 5 ounces of Medjool Dates have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 11.2 times more Vitamin B5 and 5.7 times more Vitamin B6 than Jackfruit, canned, syrup pack.
• Both Medjool Dates and Jackfruit, canned, syrup pack provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5
• Both Medjool Dates as well as Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Medjool Dates vs Jackfruit, canned, syrup pack:

• 5 ounces of Medjool Dates have 1.5 times more Calcium, 7.2 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 10.3 times more Phosphorus, 7.3 times more Potassium and 4 times more Zinc than Jackfruit, canned, syrup pack.
• While 5 oz of Jackfruit, canned, syrup pack contain 3.5 times more Water than Medjool Dates.
• 5 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 3 times more Energy, 3.1 times more Carbohydrate, 7.4 times more Fiber and 5 times more Protein than Jackfruit, canned, syrup pack.
• 5 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein