Comparing Nutrients in 5 ounces Deglet Noor Dates VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	13.8% 400kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	8.5% 11g	130g per day for Men 19-50 years
Sugars	124% 89.8g	15% 11g	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	38.3% 27.8g	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	% 28.2g	NA	g per day for Men 19-50 years
Sucrose	% 33.7g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.3% 0.03mg	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	6.73% 27μg	3.54% 14μg	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	0.63% 0.57mg	17.8% 16mg	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	0.47% 0.071mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	18% 0.16mg	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	18% 1.45mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	12.6% 88mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.79% 29g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Canned Blackberry Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Deglet Noor Dates vs Canned Blackberry Juice:

• 5 ounces of Deglet Noor Dates have 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 28.3 times more Vitamin C, 18 times more Vitamin E and 5.6 times more Vitamin K than Deglet Noor Dates.
• 5 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Deglet Noor Dates as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Deglet Noor Dates vs Canned Blackberry Juice:

• 5 ounces of Deglet Noor Dates have 3.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 4.9 times more Potassium and 10 times more Selenium than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.4 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Deglet Noor Dates have 7.4 times more Energy, 9.6 times more Carbohydrate, 8.2 times more Sugars, 80 times more Fiber and 8.2 times more Protein than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 38.3 times more Omega 3 than Deglet Noor Dates.
• 5 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Deglet Noor Dates as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in five ounces.