Comparing Nutrients in 7 ounces Red Currants VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Red Currants	Deglet Noor Dates	Recommended Dietary Allowance
Energy	5.05% 111kcal	25.4% 560kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.41% 0.4g	0.8% 0.77g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.11% 0.034g	0.2% 0.064g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	4.34% 0.069g	0.37% 0.006g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.62% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	115% 149g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	% 39.5g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 47.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	41.8% 16g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	4.96% 2.78g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	6.6% 0.079mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	7.63% 0.099mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	1.24% 0.2mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	2.54% 0.13mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	10.7% 0.14mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	3.97% 16μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	90% 81.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	1.32% 0.2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	18% 22μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Red Currants	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	23.6% 0.21mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	25% 2mg	25.3% 2.02mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	16% 0.37mg	22.6% 0.52mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	12.5% 87.3mg	17.6% 123mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	16% 546mg	38.3% 1302mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	2.16% 1.2μg	11% 5.95μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	4.15% 0.46mg	5.23% 0.58mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	4.5% 167g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Deglet Noor Dates per 7 oz

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

• 7 ounces of Red Currants have 102.5 times more Vitamin C and 4.1 times more Vitamin K than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 12.7 times more Vitamin B3, 9.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Red And White Currants.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Raw Red And White Currants as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Currants vs Deglet Noor Dates:

• 7 ounces of Red Currants have 4.1 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.9 times more Copper, 3.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 5 times more Selenium and 1.3 times more Zinc than Raw Red And White Currants.
• Both Red Currants and Deglet Noor Dates contain similar levels of Calcium and Iron per seven ounces.
• 7 ounces of Red Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 11.7 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 5 times more Energy, 5.4 times more Carbohydrate, 8.6 times more Sugars, 5.6 times more Fructose, 1.9 times more Fiber and 1.8 times more Protein than Raw Red And White Currants.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Deglet Noor Dates

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

Red currants are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and overall well-being. Deglet Noor dates are high in fiber, potassium, and antioxidants, providing sustained energy and promoting heart health. Both can be part of a healthy vegan diet, offering different nutritional benefits.

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

You can lose weight easier by incorporating more Red Currants into your diet as they are lower in calories and higher in fiber compared to Deglet Noor Dates. This can help you feel fuller for longer and support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Deglet Noor Dates are higher in calories and natural sugars, while Red Currants are lower in calories and higher in fiber. For muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a variety of plant-based protein sources along with a balanced diet and consistent training will support muscle growth.

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

Red currants generally have a lower environmental impact compared to dates. Red currants require less water, land, and resources to grow compared to dates. Additionally, red currants are typically grown in temperate climates, which reduces the need for energy-intensive irrigation systems often required for date cultivation in arid regions. Overall, choosing red currants over dates can help reduce the environmental footprint of your food choices.