Comparing Nutrients in 1 pound Oil Roasted Almonds VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Oil Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Energy	95% 2753kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	262% 340g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	396% 287g	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	0% 0g	123% 89g	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	% 0.18g	% 90g	g per day for Men 19-50 years
Sucrose	% 20g	% 108g	g per day for Men 19-50 years
Fiber	125% 47.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	172% 96g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	57.6% 0.75mg	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	30.6% 122μg	21.5% 86μg	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	0% 0mg	2% 1.8mg	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	785% 118mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	132% 1320mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	104% 0.93mg	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	209% 16.7mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	51.7% 1.2mg	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	302% 2114mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	87.5% 2976mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Deglet Noor Dates per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B1, 11.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B9 and 519.4 times more Vitamin E than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 pound of Deglet Noor Dates have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 7.5 times more Calcium, 4.6 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 9.4 times more Manganese, 7.5 times more Phosphorus, 1.4 times more Selenium and 10.6 times more Zinc than Deglet Noor Dates.
• Both Oil Roasted Almonds and Deglet Noor Dates contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.2 times more Energy, 141.5 times more Fat, 131.5 times more Saturated Fat, 844.9 times more Omega 6, 1.3 times more Fiber and 8.7 times more Protein than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 4.2 times more Carbohydrate, 13.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 pound of Deglet Noor Dates provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Deglet Noor Dates provide inadequate amounts of Omega 3 in one pound.