Comparing Nutrients in 5 ounces Deglet Noor Dates VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Energy	13.8% 400kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	124% 89.8g	9.05% 6.56g	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	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	% 28.2g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 33.7g	% 6.32g	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0.63% 0.57mg	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	0.47% 0.071mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 475 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Deglet Noor Dates vs Blanched Almonds:

• Blanched Almonds contain 6.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 7 times more Manganese, 7.8 times more Phosphorus, 9.5 times more Sodium and 10.2 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 4 times more Carbohydrate, 13.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 134.7 times more Fat, 123.5 times more Saturated Fat, 772.8 times more Omega 6 and 8.7 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.