Comparing Nutrients in 1 pound Deglet Noor Dates VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Deglet Noor Dates	Frozen Blackberries	Recommended Dietary Allowance
Energy	44% 1279kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	54.7% 71g	130g per day for Men 19-50 years
Sugars	396% 287g	66.8% 48.4g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	20% 11g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	34.2% 5.47mg	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	21.3% 0.28mg	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	38.6% 154μg	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	15.6% 14mg	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	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Frozen Blackberries	Recommended Dietary Allowance
Calcium	17.7% 177mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	60.5% 0.54mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	241% 5.55mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.5% 93g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Frozen Blackberries per 1 lb

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

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

• 1 pound of Deglet Noor Dates has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.8 times more Vitamin B9, 7.8 times more Vitamin C, 23.4 times more Vitamin E and 7.3 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Blackberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Deglet Noor Dates as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Deglet Noor Dates has 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 4.7 times more Potassium and 7.5 times more Selenium than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 4.7 times more Manganese and 4 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Blackberries contain similar levels of Zinc per one pound.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Deglet Noor Dates has 4.4 times more Energy, 4.8 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 27.3 times more Omega 3 than Deglet Noor Dates.
• 1 pound of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Deglet Noor Dates as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.