Comparing Nutrients in 1 pound Deglet Noor Dates VS Figs

Macros Ratio

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

Macro Nutrients

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Energy	44% 1279kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	67% 87g	130g per day for Men 19-50 years
Sugars	396% 287g	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	20% 11g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Calcium	17.7% 177mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	35.3% 0.32mg	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	21% 1.68mg	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	25.2% 0.58mg	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	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	1.65% 0.91μg	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	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.5% 93g	9.7% 359g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 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.
• While Raw Figs contain 5 times more Vitamin C and 1.7 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Vitamin B1 per 1 lb.
• Both Deglet Noor Dates as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Deglet Noor Dates have 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.
• While Raw Figs contain 3.9 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 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.
• Both Deglet Noor Dates as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.