Comparing Nutrients in 7 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	19% 550kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	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	36.5% 47.5g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	6.7% 0.087mg	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	6.95% 27.8μg	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	1.1% 0.99mg	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	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	11% 0.099mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	6.73% 0.15mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Jackfruit, canned, syrup pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool Dates versus 7 oz of Jackfruit, canned, syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Medjool Dates vs Jackfruit, canned, syrup pack:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Jackfruit, canned, syrup pack:

• 7 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 7 oz of Jackfruit, canned, syrup pack contain 3.5 times more Water than Medjool Dates.
• 7 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein