Comparing Nutrients in 1 pound Deglet Noor Dates VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Deglet Noor Dates	Roasted Almonds	Recommended Dietary Allowance
Energy	44% 1279kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	73.3% 95g	130g per day for Men 19-50 years
Sugars	396% 287g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 108g	% 21.5g	g per day for Men 19-50 years
Fiber	95% 36.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	20% 11g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.3% 11g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 478 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Dry Roasted 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 Roasted Almonds:

• Deglet Noor Dates have 1.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 5.3 times more Copper, 3.7 times more Iron, 6.5 times more Magnesium, 8.5 times more Manganese, 7.6 times more Phosphorus and 11.4 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Dry Roasted Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 3.6 times more Carbohydrate, 13 times more Sugars and 1960 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 134.7 times more Fat, 127.9 times more Saturated Fat, 809.1 times more Omega 6, 1.4 times more Fiber and 8.6 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.