Comparing Nutrients in 1 kilogram Blackberries VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Energy	15% 430kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	74% 96g	577% 750g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	33% 24g	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	% 23g	% 199g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 238g	g per day for Men 19-50 years
Fiber	139% 53g	211% 80g	38g per day for Men 19-50 years
Protein	25% 14g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	62.5% 250μg	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	233% 210mg	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

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	29% 290mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	77.5% 6.2mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	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	31.4% 220mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	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	48% 5.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 882g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Deglet Noor Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Blackberries vs Deglet Noor Dates:

• 1 kilogram of Blackberries has 1.3 times more Vitamin B9, 52.5 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 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.5 times more Vitamin B6 than Raw Blackberries.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Raw 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 Blackberries vs Deglet Noor Dates:

• 1 kilogram of Blackberries has 2.5 times more Manganese, 1.8 times more Zinc and 4.3 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.3 times more Calcium, 1.6 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium and 7.5 times more Selenium than Raw Blackberries.
• Both Blackberries and Deglet Noor Dates contain similar levels of Copper per one kilogram.
• 1 kilogram of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 31.3 times more Omega 3 than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 6.6 times more Energy, 7.8 times more Carbohydrate, 13 times more Sugars, 8.2 times more Fructose, 1.5 times more Fiber and 1.8 times more Protein than Raw Blackberries.
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in one kilogram.