Comparing Nutrients in 7 ounces Medjool Dates VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Medjool Dates	Rowal	Recommended Dietary Allowance
Energy	19% 550kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.49g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	182% 132g	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 25g	g per day for Men 19-50 years
Fiber	35% 13.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Rowal	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	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	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	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	57% 51mg	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	Rowal	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Rowal per 7 oz

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

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

• 7 oz of Raw Rowal contain 2.7 times more Vitamin A and more Vitamin C than Medjool Dates.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Medjool Dates vs Rowal:

• 7 ounces of Medjool Dates have 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese and 5.3 times more Potassium than Rowal.
• While 7 oz of Raw Rowal contain 2.9 times more Copper and 2.4 times more Iron than Medjool Dates.
• Both Medjool Dates and Rowal contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 2.5 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Sugars and 64 times more Fructose than Rowal.
• While 7 oz of Raw Rowal contain 13.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• Both Medjool Dates and Rowal offer comparable quantities of Fiber per seven ounces.

Frequently Asked Questions about Medjool Dates VS Rowal

What are the health benefits of Medjool Dates compared to Rowal?

Medjool dates are a good source of fiber, potassium, magnesium, and antioxidants. They can help improve digestion, support heart health, and provide a natural energy boost. Rowal, on the other hand, is not a commonly known fruit, so it's difficult to compare the health benefits directly. However, both fruits can be part of a healthy vegan diet as they offer natural sweetness and nutrients.

Can I lose weight easier by eating more Medjool Dates or Rowal?

Both Medjool dates and Rowal are calorie-dense foods due to their natural sugar content. While they can be a healthy addition to a balanced diet, consuming them in large quantities may not necessarily lead to easier weight loss. To effectively lose weight, it is important to focus on overall calorie intake, portion control, and incorporating a variety of nutrient-dense foods such as fruits, vegetables, whole grains, legumes, and plant-based proteins.

Should I eat more Medjool Dates or more Rowal to gain more muscles while training consistently?

Both Medjool dates and Rowal are nutritious options that can support muscle growth when consumed as part of a balanced diet. Medjool dates are high in natural sugars and provide quick energy, making them a good pre-workout snack. Rowal, on the other hand, are rich in healthy fats and protein, which are essential for muscle repair and growth post-workout. To optimize muscle gain, it is recommended to include a variety of nutrient-dense foods in your diet, including a mix of carbohydrates, proteins, and healthy fats.

What is the environmental impact of producing Medjool Dates compared to Rowal?

Medjool Dates have a lower environmental impact compared to Rowal due to their lower water and land requirements for cultivation. Medjool Dates also have a smaller carbon footprint and require fewer resources to grow, making them a more sustainable choice.