Lets compare vitamin content per 14 ounces of Medjool Dates vs Almonds:
Medjool Dates have 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 4.1 times more Vitamin B1, 19 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.9 times more Vitamin B9 than Medjool Dates.
Both Medjool Dates as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Medjool Dates vs Almonds:
Almonds contain 4.2 times more Calcium, 2.8 times more Copper, 4.1 times more Iron, 5 times more Magnesium, 7.4 times more Manganese, 7.8 times more Phosphorus and 7.1 times more Zinc than Medjool Dates.
Both Medjool Dates and Almonds have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Medjool Dates have 3.5 times more Carbohydrate, 15.3 times more Sugars and 290.9 times more Fructose than Almonds.
While Almonds contain 2.1 times more Energy, 332.9 times more Fat, 1.9 times more Fiber and 11.7 times more Protein than Medjool Dates.
Both Medjool Dates as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.