Comparing Nutrients in 5 ounces Blackberries VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Energy	2.1% 61kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	82% 106g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	124% 89.8g	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	4.7% 3.4g	38.3% 27.8g	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	% 3.27g	% 28.2g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 33.7g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	18% 0.23mg	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	8.86% 35.4μg	6.73% 27μg	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	33% 29.8mg	0.63% 0.57mg	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	11% 1.66mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	32.4% 0.29mg	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	11% 0.88mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	16% 0.37mg	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	4.45% 31mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Deglet Noor Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries versus 5 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries vs Deglet Noor Dates:

• 5 ounces of Blackberries have 1.3 times more Vitamin B9, 52.5 times more Vitamin C, 23.4 times more Vitamin E and 7.3 times more Vitamin K than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.5 times more Vitamin B6 than Raw Blackberries.
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• 5 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Blackberries as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Deglet Noor Dates:

• 5 ounces of Blackberries have 2.5 times more Manganese, 1.8 times more Zinc and 4.3 times more Water than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 1.3 times more Calcium, 1.6 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium and 7.5 times more Selenium than Raw Blackberries.
• Both Blackberries and Deglet Noor Dates contain similar levels of Copper per five ounces.
• 5 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 31.3 times more Omega 3 than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 6.6 times more Energy, 7.8 times more Carbohydrate, 13 times more Sugars, 8.2 times more Fructose, 1.5 times more Fiber and 1.8 times more Protein than Raw Blackberries.
• 5 ounces of Blackberries provide inadequate amounts of Energy
• 5 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in five ounces.