Comparing Nutrients in 5 ounces Deglet Noor Dates VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Deglet Noor Dates	Roasted Almonds	Recommended Dietary Allowance
Energy	13.8% 400kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	23% 29.8g	130g per day for Men 19-50 years
Sugars	124% 89.8g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 33.7g	% 6.73g	g per day for Men 19-50 years
Fiber	30% 11.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	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	6.14% 0.074mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 478 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Dry Roasted 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 Roasted Almonds:

• Deglet Noor Dates have 1.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 5.3 times more Copper, 3.7 times more Iron, 6.5 times more Magnesium, 8.5 times more Manganese, 7.6 times more Phosphorus and 11.4 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Dry Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 3.6 times more Carbohydrate, 13 times more Sugars and 1960 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 134.7 times more Fat, 127.9 times more Saturated Fat, 809.1 times more Omega 6, 1.4 times more Fiber and 8.6 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.