Comparing Nutrients in 1 pound Deglet Noor Dates VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Energy	44% 1279kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	75% 98g	130g per day for Men 19-50 years
Sugars	396% 287g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 108g	% 18g	g per day for Men 19-50 years
Fiber	95% 36.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	20% 11g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	34% 18.6μg	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	129% 14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.54% 20g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B1, 17.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B9 and 512.6 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds contain 6.9 times more Calcium, 5 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 8.3 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Selenium and 10.8 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 3.5 times more Carbohydrate, 14.6 times more Sugars and 178.2 times more Fructose than Almonds.
• While Almonds contain 2.1 times more Energy, 128 times more Fat, 118.8 times more Saturated Fat, 770.3 times more Omega 6, 1.6 times more Fiber and 8.6 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.