Comparing Nutrients in 7 ounces Medjool Dates VS Prune puree

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Energy	19% 550kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.099% 0.032g	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	99% 129g	130g per day for Men 19-50 years
Sugars	182% 132g	107% 77.4g	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	38% 27.6g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Prune puree	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	NA	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	NA	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	0% 0mg	9.5% 8.53mg	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	Prune puree	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	NA	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	NA	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	NA	11mg per day for Men 19-50 years
Water	1.14% 42.3g	1.6% 59.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Medjool Dates vs Prune puree:

• Medjool Dates have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Prune puree.
• While Prune puree contains 14.3 times more Vitamin A, 1.6 times more Vitamin B3 and more Vitamin C than Medjool Dates.

Comparing minerals per 7 ounces for Medjool Dates vs Prune puree:

• Medjool Dates have 2.1 times more Calcium than Prune puree.
• While Prune puree contains 3.1 times more Iron and 23 times more Sodium than Medjool Dates.
• Both Medjool Dates and Prune puree have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medjool Dates have 1.7 times more Sugars, 2.3 times more Fructose and 2 times more Fiber than Prune puree.
• Both Medjool Dates and Prune puree have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Medjool Dates as well as Prune puree have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.