Comparing Nutrients in 7 ounces Blackberries VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	115% 149g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.57% 4.76g	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	% 4.6g	% 39.5g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 47.2g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	12.4% 49.6μg	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	46.3% 41.7mg	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

	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	36.4% 0.33mg	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	15.4% 1.23mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	6.24% 43.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	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	9.56% 1.05mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.73% 175g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Blackberries vs Deglet Noor Dates:

• 7 ounces of Blackberries have 1.3 times more Vitamin B9, 52.5 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 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.5 times more Vitamin B6 than Raw Blackberries.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Raw 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 Blackberries vs Deglet Noor Dates:

• 7 ounces of Blackberries have 2.5 times more Manganese, 1.8 times more Zinc and 4.3 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.3 times more Calcium, 1.6 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium and 7.5 times more Selenium than Raw Blackberries.
• Both Blackberries and Deglet Noor Dates contain similar levels of Copper per seven ounces.
• 7 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 31.3 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 6.6 times more Energy, 7.8 times more Carbohydrate, 13 times more Sugars, 8.2 times more Fructose, 1.5 times more Fiber and 1.8 times more Protein than Raw Blackberries.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Deglet Noor Dates

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

Blackberries are high in antioxidants, vitamins C and K, and fiber, which can help support a healthy immune system, improve digestion, and promote heart health. Deglet Noor dates are a good source of natural sugars, fiber, and essential minerals like potassium and magnesium, which can provide a quick energy boost and support bone health. Both can be part of a healthy diet, but blackberries offer more diverse nutrients and lower sugar content compared to dates.

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

You may find it easier to lose weight by incorporating more blackberries into your diet compared to Deglet Noor dates. Blackberries are lower in calories and higher in fiber, making them a more filling and nutrient-dense option for weight loss. Dates, on the other hand, are higher in calories and natural sugars, so it's important to consume them in moderation if you are trying to lose weight.

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

Both blackberries and Deglet Noor dates can be beneficial for muscle gain while training consistently. Blackberries are rich in antioxidants, vitamins, and minerals that can support overall health and muscle recovery. Dates, on the other hand, are a great source of natural sugars for quick energy and are also high in potassium, which is important for muscle function. To optimize muscle gain, it is important to have a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources. Incorporating both blackberries and Deglet Noor dates into your diet can provide a range of nutrients that support muscle growth and recovery. Remember to also focus on consuming an adequate amount of protein, staying hydrated, and getting enough rest to support your training efforts.

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

Blackberries generally have a higher environmental impact compared to Deglet Noor Dates due to factors such as water usage, land usage, and transportation. Blackberries require more water and land to grow, and they are often transported over long distances, contributing to their carbon footprint. Dates, on the other hand, are more water-efficient and can be grown in arid regions, requiring less water and land. Choosing dates over blackberries can help reduce your environmental impact.