Comparing Nutrients in 1 pound Deglet Noor Dates VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	44% 1279kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	396% 287g	48% 35g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	20% 11g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Canned Blackberry Juice	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	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	7.33% 0.095mg	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	11.3% 45.4μg	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	57% 51.3mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	57.5% 0.52mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	NA	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	18% 612mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	2.5% 93g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Canned Blackberry Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Canned Blackberry Juice:

• 1 pound of Deglet Noor Dates has 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 28.3 times more Vitamin C, 18 times more Vitamin E and 5.6 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 Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Deglet Noor Dates as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Deglet Noor Dates vs Canned Blackberry Juice:

• 1 pound of Deglet Noor Dates has 3.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 4.9 times more Potassium and 10 times more Selenium than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.4 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Deglet Noor Dates has 7.4 times more Energy, 9.6 times more Carbohydrate, 8.2 times more Sugars, 80 times more Fiber and 8.2 times more Protein than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 38.3 times more Omega 3 than Deglet Noor Dates.
• 1 pound of Deglet Noor Dates provide inadequate amounts of Omega 3
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Deglet Noor Dates as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in one pound.