Comparing Nutrients in 1 pound Deglet Noor Dates VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Deglet Noor Dates	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	44% 1279kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	80.6% 105g	130g per day for Men 19-50 years
Sugars	396% 287g	123% 89.4g	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	123% 89g	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	% 90g	NA	g per day for Men 19-50 years
Sucrose	% 108g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	20% 11g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	12.6% 0.16mg	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	21.5% 86μg	30.6% 122μg	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	2% 1.8mg	14% 12.7mg	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	1.5% 0.23mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	67% 0.6mg	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	58% 4.63mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	137% 3.16mg	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	40% 281mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	2.5% 93g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Deglet Noor Dates has 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Vitamin B9, 7 times more Vitamin C, 15.6 times more Vitamin E and 4.9 times more Vitamin K than Deglet Noor Dates.
• 1 pound of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Deglet Noor Dates as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Deglet Noor Dates vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Deglet Noor Dates has 1.9 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 4.4 times more Phosphorus, 6.6 times more Potassium, 10 times more Selenium and 1.6 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 2.7 times more Manganese and 3.7 times more Water than Deglet Noor Dates.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Deglet Noor Dates has 3.1 times more Energy, 3.2 times more Carbohydrate, 3.2 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Deglet Noor Dates as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.