Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	97% 2820kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	60% 78g	130g per day for Men 19-50 years
Sugars	874% 634g	106% 77g	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	270% 196g	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	2.63% 1g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	16% 0.21mg	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	47.5% 190μg	25% 100μg	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	4.44% 4mg	126% 113mg	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	3.33% 0.5mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	39% 390mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	127% 1.14mg	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	128% 10mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	NA	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	88.6% 620mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	5.55% 205g	24.6% 909g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Canned Blackberry Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Canned Blackberry Juice:

• 1 kilogram of Deglet Noor Dates has 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 28.3 times more Vitamin C, 18 times more Vitamin E and 5.6 times more Vitamin K than Deglet Noor Dates.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Deglet Noor Dates as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Deglet Noor Dates vs Canned Blackberry Juice:

• 1 kilogram of Deglet Noor Dates has 3.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 4.9 times more Potassium and 10 times more Selenium than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 1.4 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• 1 kilogram of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 7.4 times more Energy, 9.6 times more Carbohydrate, 8.2 times more Sugars, 80 times more Fiber and 8.2 times more Protein than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 38.3 times more Omega 3 than Deglet Noor Dates.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Deglet Noor Dates as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in one kilogram.