Comparing Nutrients in 100 calories Medjool Dates VS Tomatoes

Weight per 100 calories

• Medjool Dates: 36g
• Tomatoes: 556g

Medjool Dates have 15.4 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Medjool Dates or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Tomatoes	17%	9%	74%

Macro Nutrients

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.056% 0.054g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	33% 24g	20% 14.6g	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	16% 11.6g	10.5% 7.6g	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	% 12g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	6.37% 2.4g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.67% 0.022mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.35% 5.4μg	21% 83.3μg	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	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Tomatoes	Recommended Dietary Allowance
Calcium	2.3% 23mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	4.06% 0.32mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.64% 19.5mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	4.65% 0.11mg	27.5% 0.63mg	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	3.2% 22.4mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.024% 0.36mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Medjool Dates vs Tomatoes:

• Raw Ripe Red Tomatoes contain 92.3 times more Vitamin A, 11.4 times more Vitamin B1, 4.9 times more Vitamin B2, 5.7 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C and 45 times more Vitamin K than Medjool Dates.
• Both Medjool Dates as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Medjool Dates vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.4 times more Calcium, 2.5 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 5.2 times more Potassium, 76.9 times more Sodium, 5.9 times more Zinc and 68.2 times more Water than Medjool Dates.

Comparison of macro-nutrients per 100 calories:

• Medjool Dates have 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 20.5 times more Fat, 2.8 times more Fiber and 7.5 times more Protein than Medjool Dates.
• Both Medjool Dates and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Medjool Dates as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 kcal.