Comparing Nutrients in 1 kilogram Medjool Dates VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Medjool Dates	Almonds	Recommended Dietary Allowance
Energy	96% 2770kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	166% 216g	130g per day for Men 19-50 years
Sugars	917% 665g	60% 43.5g	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	441% 320g	1.5% 1.1g	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	% 337g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 39.5g	g per day for Men 19-50 years
Fiber	176% 67g	329% 125g	38g per day for Men 19-50 years
Protein	32.3% 18g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	1709% 256mg	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

	Medjool Dates	Almonds	Recommended Dietary Allowance
Calcium	64% 640mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	1146% 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	113% 9mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	205% 6960mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	5.76% 213g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.