Nutrition Comparison Tool
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Medjool Dates
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Dates (Deglet Noor)
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Apricots
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 3% DV 66 calories
  • Dates (Deglet Noor) 1 cup, chopped (x1) 21% DV 415 calories
  • Apricots 1 cup, halves (x1) 4% DV 74 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 0% DV 0.04g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 1% DV 0.57g
  • Apricots 1 cup, halves (x1) 1% DV 0.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 7% DV 18g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 40% DV 110.3g
  • Apricots 1 cup, halves (x1) 6% DV 17.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.43g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 7% DV 3.6g
  • Apricots 1 cup, halves (x1) 4% DV 2.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) --% DV --mg
  • Dates (Deglet Noor) 1 cup, chopped (x1) 0% DV 0mg
  • Apricots 1 cup, halves (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) --% DV --g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 0% DV 0.05g
  • Apricots 1 cup, halves (x1) 0% DV 0.04g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 6% DV 1.6g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 42% DV 11.8g
  • Apricots 1 cup, halves (x1) 11% DV 3.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 32% DV 16g
  • Dates (Deglet Noor) 1 cup, chopped (x1) 186% DV 93.1g
  • Apricots 1 cup, halves (x1) 29% DV 14.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.22mg
  • Dates (Deglet Noor) 1 cup, chopped (x1) 8% DV 1.5mg
  • Apricots 1 cup, halves (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 1% DV 15.4mg
  • Dates (Deglet Noor) 1 cup, chopped (x1) 4% DV 57.3mg
  • Apricots 1 cup, halves (x1) 2% DV 20.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Medjool Dates 1 date, pitted (x1) 4% DV 167mg
  • Dates (Deglet Noor) 1 cup, chopped (x1) 21% DV 964.3mg
  • Apricots 1 cup, halves (x1) 9% DV 401.5mg
Comparison Table

Table Legend

  1. Medjool Dates
  2. Dates (Deglet Noor)
  3. Apricots
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 24 147 155
Calories
(%DV)		 66
(3%)		 415
(21%)		 74
(4%)
Fat (g)
(%DV)		 0.04
(0%)		 0.57
(1%)		 0.6
(1%)
Protein (g)
(%DV)		 0.43
(1%)		 3.6
(7%)		 2.2
(4%)
Carbohydrate (g)
(%DV)		 18
(7%)		 110.3
(40%)		 17.2
(6%)
Sugars (g)
(%DV)		 16
(32%)		 93.1
(186%)		 14.3
(29%)
Fiber (g)
(%DV)		 1.6
(6%)		 11.8
(42%)		 3.1
(11%)
Cholesterol (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 --
(--%)		 0.05
(0%)		 0.04
(0%)
Net-Carbs (g) 16.4
98.5
14.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 24 147 155
Calcium (mg)
(%DV)		 15.4
(1%)		 57.3
(4%)		 20.2
(2%)
Iron, Fe (mg)
(%DV)		 0.22
(1%)		 1.5
(8%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 167
(4%)		 964.3
(21%)		 401.5
(9%)
Magnesium (mg)
(%DV)		 13
(3%)		 63.2
(15%)		 15.5
(4%)
Phosphorus, P (mg)
(%DV)		 14.9
(1%)		 91.1
(7%)		 35.7
(3%)
Sodium (mg)
(%DV)		 0.24
(0%)		 2.9
(0%)		 1.6
(0%)
Zinc, Zn (mg)
(%DV)		 0.11
(1%)		 0.43
(4%)		 0.31
(3%)
Copper, Cu (mg)
(%DV)		 0.09
(10%)		 0.3
(34%)		 0.12
(13%)
Manganese (mg)
(%DV)		 0.07
(3%)		 0.39
(17%)		 0.12
(5%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 4.4
(8%)		 0.16
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 24 147 155
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 0
(0%)		 148.8
(17%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.59
(1%)		 15.5
(17%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.08
(6%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.1
(7%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 0.39
(2%)		 1.9
(12%)		 0.93
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.19
(4%)		 0.87
(17%)		 0.37
(7%)
Vitamin B6 (mg)
(%DV)		 0.06
(4%)		 0.24
(14%)		 0.08
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 3.6
(1%)		 27.9
(7%)		 14
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 3.6
(1%)		 27.9
(7%)		 14
(3%)
Folate DFE (mcg)
(%)		 3.6
(1%)		 27.9
(7%)		 14
(3%)
Choline (mg)
(%DV)		 2.4
(0%)		 9.3
(2%)		 4.3
(1%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)
Retinol (mcg) --
0
0
Carotene, beta (mcg)
(%RDA)		 21.4
(0%)		 8.8
(0%)		 1695.7
(16%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 29.5
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 161.2
(1%)
Vitamin A, IU (IU) 35.8 14.7 2985.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 5.5
110.3
138
Vitamin E (mg)
(%DV)		 --
(--%)		 0.07
(0%)		 1.4
(9%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.65
(1%)		 4
(3%)		 5.1
(4%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 24 147 155
Water (g) 5.1
30.2
133.8
Ash (g) 0.42
2
1
Alcohol (g) --
0
0
Caffeine (mg) --
0
0
Theobromine (mg) --
0
0
PRAL score -3.3
-17.62
-6.76
  Carbohydrates
Food # 1 2 3
Weight (g) 24 147 155
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.13
35
9.1
Glucose (Dextrose) (g) 8.1
29.2
3.7
Fructose (g) 7.7
28.8
1.5
Lactose (g) 0
0
0
Maltose (g) 0.07
0.18
0.09
Galactose (g) 0
0
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 24 147 155
Monounsaturated Fats (g) --
0.053
0.264
Polyunsaturated Fats (g) --
0.028
0.119
Omega 3s (g)
(%AI)		 --
(--%)		 0.004
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 --
(--%)		 0.024
(0%)		 0.119
(1%)
Omega 3 to Omega 6 Ratio --
0.19
0
Omega 6 to Omega 3 Ratio --
5.33
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
Docosahexaenoic Acid (DHA) (g) --
0
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
0
Caproic (6:0) (g) --
0
0
Caprylic Acid (8:0) (g) --
0.001
0
Capric Acid (10:0) (g) --
0.001
0
Lauric Acid (12:0) (g) --
0.001
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) --
0.001
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) --
0.025
0.037
Margaric Acid (17:0) (g) --
0.001
--
Stearic Acid (18:0) (g) --
0.016
0.005
Arachidic Acid (20:0) (g) --
0
--
Behenic Acid (22:0) (g) --
0
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) --
0.001
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) --
0.051
0.264
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) --
0
0
Docosenoic Acid (22:1) (g) --
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) --
0.024
0.119
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) --
0.004
0
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) --
0
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) --
--
0.028
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 24 147 155
Essential  
Histidine (mg)
(%RDI)		 7
(1%)		 47
(7%)		 42
(6%)
Isoleucine (mg)
(%RDI)		 11
(1%)		 72
(5%)		 64
(5%)
Leucine (mg)
(%RDI)		 20
(1%)		 123
(5%)		 119
(4%)
Lysine (mg)
(%RDI)		 13
(1%)		 97
(5%)		 150
(7%)
Methionine (mg)
(%RDI)		 4
(1%)		 32
(4%)		 9
(1%)
Phenylalanine (mg)
(%RDI)		 12
(1%)		 74
(8%)		 81
(9%)
Threonine (mg)
(%RDI)		 10
(1%)		 63
(6%)		 73
(7%)
Tryptophan (mg)
(%RDI)		 2
(1%)		 18
(6%)		 23
(8%)
Valine (mg)
(%RDI)		 16
(1%)		 104
(6%)		 73
(4%)
Conditional  
Arginine (mg) 14
200
70
Cystine (mg)
(%RDI)		 11
(4%)		 98
(34%)		 5
(2%)
Glycine (mg) 22
148
62
Proline (mg) 27
191
157
Tyrosine (mg)
(%RDI)		 4
(0%)		 22
(3%)		 45
(5%)
Non-Essential  
Alanine (mg) 19
122
105
Aspartic acid (mg) 53
313
487
Betaine (mg) 0.1
0.59
--
Glutamic acid (mg) 64
528
243
Hydroxyproline (mg) --
--
--
Serine (mg) 15
84
129
Data Source
Medjool Dates
USDA Food Data Central Standard Release (Common)
Dates (Deglet Noor)
USDA Food Data Central Standard Release (Common)
Apricots
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.