Comparing Nutrients in 500 calories Jackfruit, canned, syrup packVS Medjool Dates

Weight per 500 calories

Jackfruit, canned, syrup pack

544g

Medjool Dates

181g

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 500 calories - Jackfruit, canned, syrup pack or Medjool Dates?

Macros Ratio

Protein Fat Carbs

Jackfruit, canned, syrup pack

98%

Medjool Dates

98%

500 kcal ▼

Macro Nutrients

Jackfruit, canned, syrup packvs Medjool Dates

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.78%0.76g

Fat

0.28%0.27g

0.76 gvs0.27 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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100%130g

Carbohydrate

104%135g

130 gvs135 g

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

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Sugars

165%120g

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

NA gvs120 g

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

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Fructose

79.7%57.8g

≤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 gvs57.8 g

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

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Glucose

%61g

NA gvs61 g

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

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Sucrose

%0.96g

NA gvs0.96 g

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

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13%4.9g

Fiber

32%12g

4.9 gvs12 g

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

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3.5%1.96g

Protein

5.83%3.27g

1.96 gvs3.27 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

1.4%12.6μg

RAE, retinol activity equivalents

0 μgvs12.6 μg

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

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15%0.18mg

Vitamin B1

7.52%0.09mg

Thiamine

0.18 mgvs0.09 mg

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

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15%0.2mg

Vitamin B2

8.33%0.11mg

Riboflavin

0.2 mgvs0.11 mg

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

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23%3.68mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

3.68 mgvs2.9 mg

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

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7.83%0.39mg

Vitamin B5

29%1.45mg

Pantothenic acid

0.39 mgvs1.45 mg

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

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18.4%0.24mg

Vitamin B6

34.6%0.45mg

Pyridoxine

0.24 mgvs0.45 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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19%76μg

Vitamin B9

6.77%27μg

Folates and Folic Acid

76 μgvs27 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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3%2.7mg

Vitamin C

0%0mg

Ascorbic acid

2.7 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

4.06%4.87μg

Phytomenadione or phylloquinone

NA μgvs4.87 μg

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

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Minerals

Jackfruit, canned, syrup packvs Medjool Dates

24%239mg

Calcium

11.6%116mg

239 mgvs116 mg

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

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30%0.27mg

Copper

72.6%0.65mg

0.27 mgvs0.65 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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19.7%1.58mg

Iron

20.3%1.62mg

1.58 mgvs1.62 mg

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

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13%54.3mg

Magnesium

23.2%97mg

54.3 mgvs97 mg

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

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18.4%0.42mg

Manganese

23.2%0.53mg

0.42 mgvs0.53 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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4.66%32.6mg

Phosphorus

16%112mg

32.6 mgvs112 mg

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

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15.3%522mg

Potassium

37%1256mg

522 mgvs1256 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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4%59.8mg

Sodium

0.12%1.8mg

59.8 mgvs1.8 mg

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

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5.43%0.6mg

Zinc

7.22%0.79mg

0.6 mgvs0.79 mg

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

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11%409g

Water

1.04%38.5g

409 gvs38.5 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Jackfruit, canned, syrup pack as well as Medjool Dates have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Jackfruit, canned, syrup packVS DurianMedjool DatesVS Durian

Compare Foods

Comparing Nutrients in 500 calories Jackfruit, canned, syrup packVS Medjool Dates

Weight per 500 calories

Which food has more nutrients per 500 calories - Jackfruit, canned, syrup pack or Medjool Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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