Comparing Nutrients in 7 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	19% 550kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11% 10.6g	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	114% 149g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	182% 132g	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	87.6% 63.5g	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	% 67g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Durian	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	48.2% 0.63mg	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	7.44% 29.8μg	18% 71.4μg	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	43.4% 39mg	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	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Durian	Recommended Dietary Allowance
Calcium	12.7% 127mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	45.6% 0.41mg	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	22.3% 1.8mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	28% 0.64mg	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	17.6% 123mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.