Comparing Nutrients in 100 calories Figs VS Deglet Noor Dates

Weight per 100 calories

• Figs: 135g
• Deglet Noor Dates: 35.5g

Deglet Noor Dates have 3.8 times more energy per unit of mass than Raw Figs, which is high in comparison to other foods. Figs having average energy density.

Discover which food has more nutrients per 100 calories - Figs or Deglet Noor Dates?

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.066% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	31% 22.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.6% 6.95g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.44g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	7.47% 2.84g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	1.05% 9.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.82% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.03% 8.1μg	1.7% 6.74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.8% 0.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	4.73% 47.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.25% 0.5mg	4.52% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.47% 23mg	3.63% 15.2mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	4.04% 0.093mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.7% 19mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	0.49% 0.27μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.047% 0.71mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	0.93% 0.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.2% 7.3g	3700g per day for Men 19-50 years

Figs VS Deglet Noor Dates Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Figs or Deglet Noor Dates?

Lets compare vitamin content per 100 calories of Figs vs Deglet Noor Dates:

• 100 calories of Figs have 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.2 times more Vitamin B9, 19.1 times more Vitamin C and 6.6 times more Vitamin K than Deglet Noor Dates.
• Both Figs and Deglet Noor Dates provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Deglet Noor Dates have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Figs as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Figs vs Deglet Noor Dates:

• 100 calories of Figs have 3.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium and 14.7 times more Water than Deglet Noor Dates.
• Both Figs and Deglet Noor Dates contain similar levels of Phosphorus per 100 calories.
• 100 calories of Deglet Noor Dates lack sufficient amounts of Calcium
• Both Raw Figs as well as Deglet Noor Dates lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Figs have 1.4 times more Fiber than Deglet Noor Dates.
• Both Figs and Deglet Noor Dates offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Raw Figs as well as Deglet Noor Dates provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.