Comparing Nutrients in 5 ounces Prune puree VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Energy	12.6% 364kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	81.7% 106g	130g per day for Men 19-50 years
Sugars	76.3% 55.3g	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	27% 19.7g	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	% 31.6g	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Vitamin A	15.7% 142μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	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	22% 3.54mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	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	6.77% 6.1mg	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

	Prune puree	Medjool Dates	Recommended Dietary Allowance
Calcium	4.4% 44mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	NA	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	49.6% 3.97mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	NA	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.6% 102mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Prune puree 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 Prune puree vs Medjool Dates:

• 5 ounces of Prune puree have 14.3 times more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Prune puree vs Medjool Dates:

• 5 ounces of Prune puree have 3.1 times more Iron and 1.2 times more Potassium than Medjool Dates.
• While 5 oz of Medjool Dates contain 2.1 times more Calcium than Prune puree.
• Both Prune puree and Medjool Dates contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Medjool Dates contain 1.7 times more Sugars, 2.3 times more Fructose and 2 times more Fiber than Prune puree.
• Both Prune puree and Medjool Dates offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.