Comparing Nutrients in 5 ounces Medjool Dates VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Medjool Dates	Roasted Almonds	Recommended Dietary Allowance
Energy	13.5% 393kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	23% 29.8g	130g per day for Men 19-50 years
Sugars	130% 94g	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	62.6% 45.4g	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	% 47.8g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 6.73g	g per day for Men 19-50 years
Fiber	25% 9.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	5.3% 21.3μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	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

	Medjool Dates	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	16% 1.28mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	29% 987mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Medjool Dates have 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 20 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.7 times more Vitamin B9 than Medjool Dates.
• Both Medjool Dates as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Medjool Dates vs Roasted Almonds:

• Dry Roasted Almonds contain 4.2 times more Calcium, 3 times more Copper, 4.1 times more Iron, 5.2 times more Magnesium, 7.5 times more Manganese, 7.6 times more Phosphorus and 7.5 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dry Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Medjool Dates have 3.6 times more Carbohydrate, 13.7 times more Sugars and 3200 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 350.3 times more Fat, 1.6 times more Fiber and 11.6 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.