Comparing Nutrients in 100 grams 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	9.55% 277kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.14% 0.14g	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	57.7% 75g	18.4% 24g	130g per day for Men 19-50 years
Sugars	92% 66.5g	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	44% 32g	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	% 33.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.4% 0.044mg	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	3.75% 15μg	3.5% 14μg	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	0.56% 0.5mg	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	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	40.2% 0.36mg	5.56% 0.05mg	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	11.3% 0.9mg	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.4% 0.078mg	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	8.86% 62mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	2.03% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Jackfruit, canned, syrup pack per 100 g

Compare the macro and micronutrient content in 100 g of Medjool Dates versus 100 g of Jackfruit, canned, syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Medjool Dates vs Jackfruit, canned, syrup pack:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Medjool Dates vs Jackfruit, canned, syrup pack:

• 100 grams 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 100 g of Jackfruit, canned, syrup pack contain 3.5 times more Water than Medjool Dates.
• 100 grams of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Jackfruit, canned, syrup pack provide inadequate amounts of Protein