Comparing Nutrients in 14 ounces Deglet Noor Dates VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Deglet Noor Dates	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	38.6% 1119kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	55% 71.2g	130g per day for Men 19-50 years
Sugars	347% 251g	88.4% 64g	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	107% 77.8g	NA	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	% 79g	NA	g per day for Men 19-50 years
Sucrose	% 94g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	21.4% 0.28mg	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	19% 75.4μg	2% 7.94μg	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	1.76% 1.6mg	4.4% 3.97mg	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	1.32% 0.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	47.6% 0.43mg	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	50.6% 4.05mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	15% 0.34mg	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	35% 246mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs Figs Canned in Light Syrup:

• Deglet Noor Dates have 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Figs Canned in Light Syrup with Liquids.
• While Figs Canned in Light Syrup with Liquids contain 2.5 times more Vitamin C and 1.6 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Figs Canned in Light Syrup:

• Deglet Noor Dates have 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 3 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Potassium, 15 times more Selenium and 2.6 times more Zinc than Figs Canned in Light Syrup with Liquids.
• While Figs Canned in Light Syrup with Liquids contain 4 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 14 ounces:

• Deglet Noor Dates have 4.1 times more Energy, 4.2 times more Carbohydrate, 3.9 times more Sugars, 4.4 times more Fiber and 6.3 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Deglet Noor Dates as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.