Comparing Nutrients in 7 ounces Deglet Noor Dates VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	33% 42.8g	130g per day for Men 19-50 years
Sugars	173% 126g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 7.84g	g per day for Men 19-50 years
Fiber	41.8% 16g	65.3% 25g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Almonds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	14.8% 8.14μg	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	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B1, 17.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B9 and 512.6 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Almonds:

• Almonds contain 6.9 times more Calcium, 5 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 8.3 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Selenium and 10.8 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Deglet Noor Dates have 3.5 times more Carbohydrate, 14.6 times more Sugars and 178.2 times more Fructose than Almonds.
• While Almonds contain 2.1 times more Energy, 128 times more Fat, 118.8 times more Saturated Fat, 770.3 times more Omega 6, 1.6 times more Fiber and 8.6 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.