Comparing Nutrients in 300 calories Jackfruit, canned, syrup packVS Medjool Dates

Weight per 300 calories

Jackfruit, canned, syrup pack

326g

Medjool Dates

108g

Medjool Dates have 3 times more energy per unit of mass than Jackfruit, canned, syrup pack, which is high in comparison to other foods. Jackfruit, canned, syrup pack having average energy density.

Which food has more nutrients per 300 calories - Jackfruit, canned, syrup pack or Medjool Dates?

Macros Ratio

Protein Fat Carbs

Jackfruit, canned, syrup pack

98%

Medjool Dates

98%

300 kcal ▼

Macro Nutrients

Jackfruit, canned, syrup packvs Medjool Dates

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.46g

Fat

0.17%0.16g

0.46 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

NA gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60%78g

Carbohydrate

62.5%81g

78 gvs81 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

99%72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

48%34.7g

≤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]

NA gvs34.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%36.5g

NA gvs36.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.57g

NA gvs0.57 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.72%2.93g

Fiber

19%7.26g

2.93 gvs7.26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.1%1.17g

Protein

3.5%1.96g

1.17 gvs1.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Jackfruit, canned, syrup packvs Medjool Dates

0%0μg

Vitamin A

0.84%7.6μg

RAE, retinol activity equivalents

0 μgvs7.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.97%0.11mg

Vitamin B1

4.5%0.054mg

Thiamine

0.11 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.03%0.12mg

Vitamin B2

5%0.065mg

Riboflavin

0.12 mgvs0.065 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.8%2.2mg

Vitamin B3

11%1.74mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.23mg

Vitamin B5

17.4%0.87mg

Pantothenic acid

0.23 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.14 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.4%45.7μg

Vitamin B9

4.06%16.2μg

Folates and Folic Acid

45.7 μgvs16.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.8%1.63mg

Vitamin C

0%0mg

Ascorbic acid

1.63 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.44%2.92μg

Phytomenadione or phylloquinone

NA μgvs2.92 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Jackfruit, canned, syrup packvs Medjool Dates

14.3%143mg

Calcium

6.93%69.3mg

143 mgvs69.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

43.6%0.39mg

0.16 mgvs0.39 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.95mg

Iron

12%0.97mg

0.95 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.76%32.6mg

Magnesium

14%58.5mg

32.6 mgvs58.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg

Manganese

14%0.32mg

0.25 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.8%19.6mg

Phosphorus

9.6%67mg

19.6 mgvs67 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.2%313mg

Potassium

22%754mg

313 mgvs754 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%36mg

Sodium

0.072%1.1mg

36 mgvs1.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.26%0.36mg

Zinc

4.33%0.48mg

0.36 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.63%245g

Water

0.62%23g

245 gvs23 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Jackfruit, canned, syrup pack vs Medjool Dates:

Jackfruit, canned, syrup pack has 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.8 times more Vitamin B9 than Medjool Dates.
While Medjool Dates contain 3.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Jackfruit, canned, syrup pack.
Both Jackfruit, canned, syrup pack as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Jackfruit, canned, syrup pack vs Medjool Dates:

Jackfruit, canned, syrup pack has 2.1 times more Calcium and 10.6 times more Water than Medjool Dates.
While Medjool Dates contain 2.4 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Jackfruit, canned, syrup pack.
Both Jackfruit, canned, syrup pack and Medjool Dates have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Medjool Dates contain 2.5 times more Fiber and 1.7 times more Protein than Jackfruit, canned, syrup pack.
Both Jackfruit, canned, syrup pack and Medjool Dates have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Jackfruit, canned, syrup pack as well as Medjool Dates have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Jackfruit, canned, syrup packVS DurianMedjool DatesVS Durian

Compare Foods

Comparing Nutrients in 300 calories Jackfruit, canned, syrup packVS Medjool Dates

Weight per 300 calories

Which food has more nutrients per 300 calories - Jackfruit, canned, syrup pack or Medjool Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: