Comparing Nutrients in 1 kilogram Figs VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Energy	25.5% 740kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	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	148% 192g	577% 750g	130g per day for Men 19-50 years
Sugars	224% 163g	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	76.3% 29g	211% 80g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	35% 350mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	46.3% 3.7mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	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	20% 140mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	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	13.6% 1.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.4% 791g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Deglet Noor Dates per 1 kg

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

• 1 kilogram of Figs has 5 times more Vitamin C and 1.7 times more Vitamin K than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Figs.
• Both Figs and Deglet Noor Dates provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Raw Figs as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Figs vs Deglet Noor Dates:

• 1 kilogram of Figs has 3.9 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 2.9 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 15 times more Selenium and 1.9 times more Zinc than Raw Figs.
• Both Figs and Deglet Noor Dates contain similar levels of Calcium per one kilogram.
• 1 kilogram of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Deglet Noor Dates contains 3.8 times more Energy, 3.9 times more Carbohydrate, 3.9 times more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Raw Figs.
• 1 kilogram of Figs provide inadequate amounts of Protein
• Both Raw Figs as well as Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.