Comparing Nutrients in 7 ounces Deglet Noor Dates VS Figs, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Deglet Noor Dates	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	35% 45.4g	130g per day for Men 19-50 years
Sugars	173% 126g	56.7% 41g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	10.7% 0.14mg	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	0.99% 3.97μg	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	2.2% 2mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	23.4% 0.21mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	7.25% 0.17mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.72% 0.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Figs, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Deglet Noor Dates versus 7 oz of Figs, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Figs, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Deglet Noor Dates have 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 8.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Figs, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Figs, canned, heavy syrup pack, solids and liquids contain 2 times more Vitamin K than Deglet Noor Dates.
• 7 ounces of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Deglet Noor Dates as well as Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Figs, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Deglet Noor Dates have 1.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 4.3 times more Magnesium, 3.1 times more Manganese, 6.2 times more Phosphorus, 6.6 times more Potassium, 15 times more Selenium and 2.6 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Figs, canned, heavy syrup pack, solids and liquids contain 3.7 times more Water than Deglet Noor Dates.
• 7 ounces of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 3.2 times more Energy, 3.3 times more Carbohydrate, 3.1 times more Sugars, 3.6 times more Fiber and 6.4 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Deglet Noor Dates as well as Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.