Comparing Nutrients in 500 calories Deglet Noor Dates VS Figs

Weight per 500 calories

• Deglet Noor Dates: 177g
• Figs: 676g

Deglet Noor Dates have 3.8 times more energy per 100g than Figs. It has high energy density when compared to other foods. Raw Figs having average energy density.

Which food has more nutrients per 500 calories - Deglet Noor Dates or Figs?

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Figs	4%	3%	93%

Macro Nutrients

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	5.72% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	100% 130g	130g per day for Men 19-50 years
Sugars	155% 112g	152% 110g	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	48% 34.8g	NA	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	% 35.3g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	7.76% 4.34g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	58.7% 0.76mg	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	8.42% 33.7μg	10% 40.5μg	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	0.79% 0.71mg	15% 13.5mg	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	0.59% 0.089mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs	Recommended Dietary Allowance
Calcium	6.9% 69mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	52.6% 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	22.6% 1.8mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	18% 76.2mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	37.6% 0.86mg	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	15.7% 110mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	14.4% 535g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Figs:

• Raw Figs contain more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 19.1 times more Vitamin C and 6.6 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Deglet Noor Dates as well as Raw Figs have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Deglet Noor Dates vs Figs:

• Deglet Noor Dates have 3.9 times more Selenium than Raw Figs.
• While Raw Figs contain 3.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium, 2 times more Zinc and 14.7 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Figs contain 34.3 times more Omega 6 and 1.4 times more Fiber than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Figs have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Deglet Noor Dates as well as Raw Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.