Comparing Nutrients in 300 calories Deglet Noor Dates VS Oil Roasted Almonds

Weight per 300 calories

• Deglet Noor Dates: 106g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.2 times more energy per unit of mass than Deglet Noor Dates, which is very high in comparison to other foods. Deglet Noor Dates having high energy density.

Which food has more nutrients per 300 calories - Deglet Noor Dates or Oil Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Deglet Noor Dates	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0.2% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	93% 67.4g	3.1% 2.25g	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	28.8% 21g	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	% 21g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 25.3g	% 2.16g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	4.65% 2.6g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Oil 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	4.6% 0.055mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.47% 1.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.5% 0.058mg	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	5.05% 20.2μg	3.34% 13.3μg	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	0.47% 0.43mg	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	0.35% 0.053mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.15% 41.5mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	52.4% 0.47mg	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	13.6% 1.1mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	53% 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	9.42% 66mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	20.5% 698mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Deglet Noor Dates vs Oil Roasted Almonds:

• Deglet Noor Dates have 1.2 times more Vitamin B1, 5.5 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 241.3 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Deglet Noor Dates vs Oil Roasted Almonds:

• Deglet Noor Dates have 2 times more Potassium and 1.6 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.5 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus and 4.9 times more Zinc than Deglet Noor Dates.

Comparison of macro-nutrients per 300 calories:

• Deglet Noor Dates have 9.1 times more Carbohydrate, 30 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 65.7 times more Fat, 61.1 times more Saturated Fat, 392.5 times more Omega 6 and 4 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Deglet Noor Dates as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.