Comparing Nutrients in 1 pound Deglet Noor Dates VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Energy	44% 1279kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	396% 287g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 108g	% 20.2g	g per day for Men 19-50 years
Fiber	95% 36.3g	118% 45g	38g per day for Men 19-50 years
Protein	20% 11g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 475 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Blanched 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 Blanched Almonds:

• Blanched Almonds contain 6.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 7 times more Manganese, 7.8 times more Phosphorus, 9.5 times more Sodium and 10.2 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 4 times more Carbohydrate, 13.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 134.7 times more Fat, 123.5 times more Saturated Fat, 772.8 times more Omega 6 and 8.7 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Fiber per 1 lb.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.