Comparing Nutrients in 7 ounces Rowal VS Medjool Dates

Macros Ratio

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

Macro Nutrients

	Rowal	Medjool Dates	Recommended Dietary Allowance
Energy	7.6% 220kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	114% 149g	130g per day for Men 19-50 years
Sugars	38.6% 28g	182% 132g	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	1.37% 0.99g	87.6% 63.5g	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	% 2.2g	% 67g	g per day for Men 19-50 years
Sucrose	% 25g	% 1.05g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rowal	Medjool Dates	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38% 0.49mg	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	7.44% 29.8μg	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	57% 51mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Medjool Dates	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	80% 0.72mg	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	54.6% 4.37mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25.5% 0.59mg	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	14.7% 103mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.83% 142g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Medjool Dates per 7 oz

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

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

• 7 ounces of Rowal have 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 Rowal vs Medjool Dates:

• 7 ounces of Rowal have 2.9 times more Copper and 2.4 times more Iron than Medjool Dates.
• While 7 oz of Medjool Dates contain 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese and 5.3 times more Potassium than Raw Rowal.
• Both Rowal and Medjool Dates 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 Rowal have 13.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• While 7 oz of Medjool Dates contain 2.5 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Sugars and 64 times more Fructose than Raw Rowal.
• Both Rowal and Medjool Dates offer comparable quantities of Fiber per seven ounces.