Nutrition Comparison Tool
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Medjool Dates
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Prunes (Dried Plums)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 14% DV 277 calories
  • Prunes (Dried Plums) 100 grams (x1) 12% DV 240 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 0% DV 0.15g
  • Prunes (Dried Plums) 100 grams (x1) 0% DV 0.38g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 27% DV 75g
  • Prunes (Dried Plums) 100 grams (x1) 23% DV 63.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 4% DV 1.8g
  • Prunes (Dried Plums) 100 grams (x1) 4% DV 2.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) --% DV --mg
  • Prunes (Dried Plums) 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) --% DV --g
  • Prunes (Dried Plums) 100 grams (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 24% DV 6.7g
  • Prunes (Dried Plums) 100 grams (x1) 25% DV 7.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 133% DV 66.5g
  • Prunes (Dried Plums) 100 grams (x1) 76% DV 38.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 5% DV 0.9mg
  • Prunes (Dried Plums) 100 grams (x1) 5% DV 0.93mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 5% DV 64mg
  • Prunes (Dried Plums) 100 grams (x1) 3% DV 43mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Medjool Dates 100 grams (x1) 15% DV 696mg
  • Prunes (Dried Plums) 100 grams (x1) 16% DV 732mg
Comparison Table

Table Legend

  1. Medjool Dates
  2. Prunes (Dried Plums)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 277
(14%)		 240
(12%)
Fat (g)
(%DV)		 0.15
(0%)		 0.38
(0%)
Protein (g)
(%DV)		 1.8
(4%)		 2.2
(4%)
Carbohydrate (g)
(%DV)		 75
(27%)		 63.9
(23%)
Sugars (g)
(%DV)		 66.5
(133%)		 38.1
(76%)
Fiber (g)
(%DV)		 6.7
(24%)		 7.1
(25%)
Cholesterol (mg)
(%DV)		 --
(--%)		 0
(0%)
Saturated Fats (g)
(%DV)		 --
(--%)		 0.09
(0%)
Net-Carbs (g) 68.3
56.8
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 64
(5%)		 43
(3%)
Iron, Fe (mg)
(%DV)		 0.9
(5%)		 0.93
(5%)
Potassium, K (mg)
(%DV)		 696
(15%)		 732
(16%)
Magnesium (mg)
(%DV)		 54
(13%)		 41
(10%)
Phosphorus, P (mg)
(%DV)		 62
(5%)		 69
(6%)
Sodium (mg)
(%DV)		 1
(0%)		 2
(0%)
Zinc, Zn (mg)
(%DV)		 0.44
(4%)		 0.44
(4%)
Copper, Cu (mg)
(%DV)		 0.36
(40%)		 0.28
(31%)
Manganese (mg)
(%DV)		 0.3
(13%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 4
(0%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 7
(1%)		 39
(4%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.6
(1%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(5%)		 0.19
(14%)
Niacin (B3) (mg)
(%DV)		 1.6
(10%)		 1.9
(12%)
Vitamin B5 (PA) (mg)
(%DV)		 0.81
(16%)		 0.42
(8%)
Vitamin B6 (mg)
(%DV)		 0.25
(15%)		 0.21
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 15
(4%)		 4
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 15
(4%)		 4
(1%)
Folate DFE (mcg)
(%)		 15
(4%)		 4
(1%)
Choline (mg)
(%DV)		 9.9
(2%)		 10.1
(2%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)
Retinol (mcg) --
0
Carotene, beta (mcg)
(%RDA)		 89
(1%)		 394
(4%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 57
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 93
(0%)
Vitamin A, IU (IU) 149 781
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 23
148
Vitamin E (mg)
(%DV)		 --
(--%)		 0.43
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.7
(2%)		 59.5
(50%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 21.3
30.9
Ash (g) 2
3
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score -13.76
-13.46
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.53
0.15
Glucose (Dextrose) (g) 33.7
25.5
Fructose (g) 32
12.5
Lactose (g) 0
0
Maltose (g) 0.3
0.06
Galactose (g) 0
0
Starch (g) --
5.1
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) --
0.053
Polyunsaturated Fats (g) --
0.062
Omega 3s (g)
(%AI)		 --
(--%)		 0.017
(1%)
Omega 6s (g)
(%AI)		 --
(--%)		 0.044
(0%)
Omega 3 to Omega 6 Ratio --
0.39
Omega 6 to Omega 3 Ratio --
2.59
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) --
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0.007
Capric Acid (10:0) (g) --
0.005
Lauric Acid (12:0) (g) --
0.001
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) --
0
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) --
0.03
Margaric Acid (17:0) (g) --
0
Stearic Acid (18:0) (g) --
0.044
Arachidic Acid (20:0) (g) --
0.001
Behenic Acid (22:0) (g) --
0.001
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
0
Palmitoleic Acid (16:1) (g) --
0.039
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
0
Oleic Acid (18:1) (g) --
0.014
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) --
0
Docosenoic Acid (22:1) (g) --
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) --
0.044
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) --
0.017
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
0
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 29
(4%)		 27
(4%)
Isoleucine (mg)
(%RDI)		 45
(3%)		 41
(3%)
Leucine (mg)
(%RDI)		 82
(3%)		 66
(2%)
Lysine (mg)
(%RDI)		 54
(3%)		 50
(2%)
Methionine (mg)
(%RDI)		 17
(2%)		 16
(2%)
Phenylalanine (mg)
(%RDI)		 48
(5%)		 52
(6%)
Threonine (mg)
(%RDI)		 42
(4%)		 49
(5%)
Tryptophan (mg)
(%RDI)		 7
(3%)		 25
(9%)
Valine (mg)
(%RDI)		 66
(4%)		 56
(3%)
Conditional  
Arginine (mg) 60
37
Cystine (mg)
(%RDI)		 46
(16%)		 11
(4%)
Glycine (mg) 90
47
Proline (mg) 111
130
Tyrosine (mg)
(%RDI)		 16
(2%)		 21
(2%)
Non-Essential  
Alanine (mg) 78
66
Aspartic acid (mg) 220
801
Betaine (mg) 0.4
0.4
Glutamic acid (mg) 265
114
Hydroxyproline (mg) --
--
Serine (mg) 62
59
Data Source
Medjool Dates
USDA Food Data Central Standard Release (Common)
Prunes (Dried Plums)
USDA Food Data Central Standard Release (Common)