Comparing Nutrients in 1 kilogram 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	97% 2820kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	144% 187g	130g per day for Men 19-50 years
Sugars	874% 634g	64% 46.3g	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	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	% 199g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 238g	% 44.6g	g per day for Men 19-50 years
Fiber	211% 80g	261% 99g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	382% 214g	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	43.3% 0.52mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	88.5% 1.15mg	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	123% 490μg	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	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	3.33% 0.5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Calcium	39% 390mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1141% 10.3mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	5.55% 205g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.