Nutrition Comparison Tool

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Medjool Dates
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 1% DV 20 calories
  • Medjool Dates 1 date, pitted (x1) 3% DV 66 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 0% DV 0g
  • Medjool Dates 1 date, pitted (x1) 0% DV 0g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 2% DV 5.3g
  • Medjool Dates 1 date, pitted (x1) 7% DV 18g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 0% DV 0.2g
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.4g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 2% DV 0.6g
  • Medjool Dates 1 date, pitted (x1) 6% DV 1.6g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 9% DV 4.5g
  • Medjool Dates 1 date, pitted (x1) 32% DV 16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 0% DV 0.1mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 0% DV 2.8mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 15.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x1) 1% DV 46.6mg
  • Medjool Dates 1 date, pitted (x1) 4% DV 167mg
Comparison Table

Table Legend

  1. Dates (Deglet Noor)
  2. Medjool Dates
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 7 24
Calories
(%DV)		 20
(1%)		 66
(3%)
Fat (g)
(%DV)		 0
(0%)		 0
(0%)
Protein (g)
(%DV)		 0.2
(0%)		 0.4
(1%)
Carbohydrate (g)
(%DV)		 5.3
(2%)		 18
(7%)
Sugars (g)
(%DV)		 4.5
(9%)		 16
(32%)
Fiber (g)
(%DV)		 0.6
(2%)		 1.6
(6%)
Cholesterol (mg)
(%DV)		 0
(0%)		 --
(-%)
Saturated Fats (g)
(%DV)		 0
(0%)		 --
(-%)
Net-Carbs (g) 4.8
16.4
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 7 24
Calcium (mg)
(%DV)		 2.8
(0%)		 15.4
(1%)
Iron, Fe (mg)
(%DV)		 0.1
(0%)		 0.2
(1%)
Potassium, K (mg)
(%DV)		 46.6
(1%)		 167
(4%)
Magnesium (mg)
(%DV)		 3.1
(1%)		 13
(3%)
Phosphorus, P (mg)
(%DV)		 4.4
(0%)		 14.9
(1%)
Sodium (mg)
(%DV)		 0.1
(0%)		 0.2
(0%)
Zinc, Zn (mg)
(%DV)		 0
(0%)		 0.1
(1%)
Copper, Cu (mg)
(%DV)		 0
(2%)		 0.1
(10%)
Manganese (mg)
(%DV)		 0
(1%)		 0.1
(3%)
Selenium, Se (mcg)
(%DV)		 0.2
(0%)		 --
(-%)
Fluoride, F (mcg)
(%AI)		 --
(-%)		 --
(-%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 7 24
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(0%)		 0
(1%)
Riboflavin (B2) (mg)
(%DV)		 0
(0%)		 0
(1%)
Niacin (B3) (mg)
(%DV)		 0.1
(1%)		 0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(1%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0.1
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 1.3
(0%)		 3.6
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 1.3
(0%)		 3.6
(1%)
Folate DFE (mcg)
(%)		 1.3
(0%)		 3.6
(1%)
Choline (mg)
(%DV)		 0.4
(0%)		 2.4
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(-%)
Retinol (mcg) 0
--
Carotene, beta (mcg)
(%RDA)		 0.4
(0%)		 21.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0.7 35.8
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 5.3
5.5
Vitamin E (mg)
(%DV)		 0
(0%)		 --
(-%)
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)		 0.2
(0%)		 0.6
(1%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (mcg) --
--
  Other
Food # 1 2
Weight (g) 7 24
Water (g) 1.5
5.1
Ash (g) 0
0
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score -0.85
-3.3
  Carbohydrates
Food # 1 2
Weight (g) 7 24
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(-%)		 --
(-%)
Sucrose (g) 1.7
0.1
Glucose (Dextrose) (g) 1.4
8.1
Fructose (g) 1.4
7.7
Lactose (g) 0
0
Maltose (g) 0
0.1
Galactose (g) 0
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 7 24
Monounsaturated Fats (g) 0.003
--
Polyunsaturated Fats (g) 0.001
--
Omega 3s (g)
(%AI)		 0
(0%)		 --
(-%)
Omega 6s (g)
(%AI)		 0.001
(0%)		 --
(-%)
Omega 3 to Omega 6 Ratio 0.19
--
Omega 6 to Omega 3 Ratio 5.33
--
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
--
Capric Acid (10:0) (g) 0
--
Lauric Acid (12:0) (g) 0
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
--
Pentadecanoic Acid (15:0) (g) 0
--
Palmitic Acid (16:0) (g) 0.001
--
Margaric Acid (17:0) (g) 0
--
Stearic Acid (18:0) (g) 0.001
--
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
--
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 0.002
--
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) 0.001
--
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0
--
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) 7 24
Essential  
Histidine (mg)
(%RDI)		 2
(0%)		 7
(1%)
Isoleucine (mg)
(%RDI)		 3
(0%)		 11
(1%)
Leucine (mg)
(%RDI)		 6
(0%)		 20
(1%)
Lysine (mg)
(%RDI)		 5
(0%)		 13
(1%)
Methionine (mg)
(%RDI)		 2
(0%)		 4
(1%)
Phenylalanine (mg)
(%RDI)		 4
(0%)		 12
(1%)
Threonine (mg)
(%RDI)		 3
(0%)		 10
(1%)
Tryptophan (mg)
(%RDI)		 1
(0%)		 2
(1%)
Valine (mg)
(%RDI)		 5
(0%)		 16
(1%)
Conditional  
Arginine (mg) 10
14
Cystine (mg)
(%RDI)		 5
(2%)		 11
(4%)
Glycine (mg) 7
22
Proline (mg) 9
27
Tyrosine (mg)
(%RDI)		 1
(0%)		 4
(0%)
Non-Essential  
Alanine (mg) 6
19
Aspartic acid (mg) 15
53
Betaine (mg) 0
0
Glutamic acid (mg) 25
64
Hydroxyproline (mg) --
--
Serine (mg) 4
15
Data Source
Dates (Deglet Noor)
USDA Food Data Central Standard Release (Common)
Medjool Dates
USDA Food Data Central Standard Release (Common)
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