Comparing Nutrients in 1 kilogram Frozen Blackberries VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Energy	22% 640kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	577% 750g	130g per day for Men 19-50 years
Sugars	147% 107g	874% 634g	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	270% 196g	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	% 199g	g per day for Men 19-50 years
Sucrose	NA	% 238g	g per day for Men 19-50 years
Fiber	132% 50g	211% 80g	38g per day for Men 19-50 years
Protein	21% 12g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	127% 1.65mg	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	85% 340μg	47.5% 190μg	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	34.4% 31mg	4.44% 4mg	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	78% 11.7mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	29% 290mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	229% 2.06mg	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	100% 8mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	114% 2.62mg	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	43% 300mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.2% 822g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Deglet Noor Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blackberries versus 1 kg of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blackberries vs Deglet Noor Dates:

• 1 kilogram of Frozen Blackberries has 1.8 times more Vitamin B9, 7.8 times more Vitamin C, 23.4 times more Vitamin E and 7.3 times more Vitamin K than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Blackberries.
• Both Frozen Blackberries and Deglet Noor Dates provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Blackberries as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Deglet Noor Dates:

• 1 kilogram of Frozen Blackberries has 4.7 times more Manganese and 4 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 4.7 times more Potassium and 7.5 times more Selenium than Frozen Blackberries.
• Both Frozen Blackberries and Deglet Noor Dates contain similar levels of Zinc per one kilogram.
• 1 kilogram of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blackberries has 27.3 times more Omega 3 than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 4.4 times more Energy, 4.8 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Frozen Blackberries.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in one kilogram.