Comparing Nutrients in 14 ounces Deglet Noor Dates VS Figs

Macros Ratio

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

Macro Nutrients

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Energy	38.6% 1119kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.74% 0.24g	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	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	58.6% 76g	130g per day for Men 19-50 years
Sugars	347% 251g	89% 64.5g	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	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	34.5% 0.45mg	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	5.95% 24μg	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	8.8% 7.94mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	31% 0.28mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	22% 0.51mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	27% 921mg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs Figs:

• Deglet Noor Dates have 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Figs.
• While Raw Figs contain 5 times more Vitamin C and 1.7 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Vitamin B1 per 14 oz.
• Both Deglet Noor Dates as well as Raw Figs 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:

• Deglet Noor Dates have 2.9 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 15 times more Selenium and 1.9 times more Zinc than Raw Figs.
• While Raw Figs contain 3.9 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Deglet Noor Dates have 3.8 times more Energy, 3.9 times more Carbohydrate, 3.9 times more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Raw Figs.
• Both Deglet Noor Dates as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.