Comparing Nutrients in 7 ounces Deglet Noor Dates VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Deglet Noor Dates	Blanched Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	173% 126g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 8.85g	g per day for Men 19-50 years
Fiber	41.8% 16g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	17.6% 0.23mg	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	24.3% 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	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 475 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Blanched 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 Blanched Almonds:

• Blanched Almonds contain 6.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 7 times more Manganese, 7.8 times more Phosphorus, 9.5 times more Sodium and 10.2 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Deglet Noor Dates have 4 times more Carbohydrate, 13.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 134.7 times more Fat, 123.5 times more Saturated Fat, 772.8 times more Omega 6 and 8.7 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Deglet Noor Dates as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.