Comparing Nutrients in 1 pound 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	6.73% 195kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	262% 340g	130g per day for Men 19-50 years
Sugars	30.5% 22g	396% 287g	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	15% 11g	123% 89g	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	% 10.5g	% 90g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 108g	g per day for Men 19-50 years
Fiber	63.3% 24g	95% 36.3g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	57.6% 0.75mg	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	28.3% 113μg	21.5% 86μg	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	106% 95mg	2% 1.8mg	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	35.4% 5.3mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	13% 132mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	104% 0.93mg	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	35% 2.8mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	51.7% 1.2mg	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	14.3% 100mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	87.5% 2976mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 400g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Deglet Noor Dates per 1 lb

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

Lets compare vitamin content per 1 pound of Blackberries vs Deglet Noor Dates:

• 1 pound 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 lb 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 pound of Blackberries have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

Comparing minerals per 1 pound for Blackberries vs Deglet Noor Dates:

• 1 pound 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 lb 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 pound.
• 1 pound of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 31.3 times more Omega 3 than Deglet Noor Dates.
• While 1 lb 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 pound of Blackberries provide inadequate amounts of Energy
• 1 pound 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 pound.