Comparing Nutrients in 7 ounces Frozen Blackberries VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	115% 149g	130g per day for Men 19-50 years
Sugars	29.2% 21g	173% 126g	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	NA	53.6% 39g	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	NA	% 39.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	25% 0.33mg	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	17% 67.5μg	9.43% 37.7μg	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	6.84% 6.15mg	0.88% 0.79mg	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	15.5% 2.32mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	45.4% 0.41mg	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	20% 1.6mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	22.6% 0.52mg	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	8.5% 59.5mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Deglet Noor Dates:

• 7 ounces of Frozen Blackberries have 1.8 times more Vitamin B9, 7.8 times more Vitamin C, 23.4 times more Vitamin E and 7.3 times more Vitamin K than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Blackberries.
• Both Frozen Blackberries and Deglet Noor Dates provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Blackberries as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Deglet Noor Dates:

• 7 ounces of Frozen Blackberries have 4.7 times more Manganese and 4 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 4.7 times more Potassium and 7.5 times more Selenium than Frozen Blackberries.
• Both Frozen Blackberries and Deglet Noor Dates contain similar levels of Zinc per seven ounces.
• 7 ounces of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 27.3 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 4.4 times more Energy, 4.8 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Frozen Blackberries.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Deglet Noor Dates

What are the health benefits of Frozen Blackberries compared to Deglet Noor Dates?

Frozen blackberries are high in antioxidants, fiber, and vitamin C, which can help boost immunity, improve digestion, and support overall health. Deglet Noor dates are a good source of natural sugars, fiber, and minerals like potassium and magnesium, which can provide a quick energy boost and support heart health. Both are nutritious options, but blackberries may offer more diverse health benefits due to their antioxidant content.

Can I lose weight easier by eating more Frozen Blackberries or Deglet Noor Dates?

You may find it easier to lose weight by incorporating frozen blackberries into your diet as they are lower in calories and higher in fiber compared to Deglet Noor dates. The fiber content in blackberries can help you feel full and satisfied, which may aid in weight loss by reducing overall calorie intake. Additionally, blackberries are rich in antioxidants and vitamins, making them a nutritious choice for a weight loss diet.

Should I eat more Frozen Blackberries or more Deglet Noor Dates to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen blackberries and Deglet Noor dates can be beneficial for muscle growth, but frozen blackberries are higher in antioxidants, vitamins, and fiber which can support overall health and muscle recovery. Dates are a good source of natural sugars for quick energy, but blackberries may be a better option for muscle growth due to their higher nutrient content. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will also support muscle growth.

What is the environmental impact of producing Frozen Blackberries compared to Deglet Noor Dates?

Frozen blackberries have a lower environmental impact compared to Deglet Noor dates. Blackberries require less water, land, and resources to grow and harvest. Additionally, the transportation and storage of frozen blackberries typically have a lower carbon footprint compared to dates, which are often imported from regions with high transportation emissions.