Comparing Nutrients in 14 ounces Deglet Noor Dates VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Energy	38.6% 1119kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	57% 74g	130g per day for Men 19-50 years
Sugars	347% 251g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 94g	% 17.7g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	0.48% 18g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 475 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Blanched Almonds:

• Blanched Almonds contain 6.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 7 times more Manganese, 7.8 times more Phosphorus, 9.5 times more Sodium and 10.2 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Deglet Noor Dates have 4 times more Carbohydrate, 13.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 134.7 times more Fat, 123.5 times more Saturated Fat, 772.8 times more Omega 6 and 8.7 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.