Comparing Nutrients in 7 ounces Deglet Noor Dates VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Deglet Noor Dates have 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.
• While 7 oz of Frozen Blackberries contain 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.
• Both Deglet Noor Dates and Frozen Blackberries 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 Deglet Noor Dates as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Deglet Noor Dates have 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.
• While 7 oz of Frozen Blackberries contain 4.7 times more Manganese and 4 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Frozen Blackberries 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 Deglet Noor Dates have 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.
• While 7 oz of Frozen Blackberries contain 27.3 times more Omega 3 than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Deglet Noor Dates as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.