Comparing Nutrients in 7 ounces Deglet Noor Dates VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Deglet Noor Dates	Dried Beechnuts	Recommended Dietary Allowance
Energy	19.3% 560kcal	39.4% 1143kcal	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	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	51% 66.5g	130g per day for Men 19-50 years
Sugars	173% 126g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.7% 4.86g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Deglet Noor Dates have 1.5 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.8 times more Vitamin B1, 5.6 times more Vitamin B2, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, 5.9 times more Vitamin B9 and 38.8 times more Vitamin C than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Deglet Noor Dates as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Dried Beechnuts:

• 7 ounces of Deglet Noor Dates have 39 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.3 times more Copper, 2.4 times more Iron, 5.1 times more Manganese, 1.6 times more Potassium and 19 times more Sodium than Deglet Noor Dates.
• Both Deglet Noor Dates and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 2.2 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Energy, 128.2 times more Fat, 178.7 times more Saturated Fat, 566.7 times more Omega 3, 1149.4 times more Omega 6 and 2.5 times more Protein than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Deglet Noor Dates VS Dried Beechnuts

What are the health benefits of Deglet Noor Dates compared to Dried Beechnuts?

Deglet Noor dates are a good source of fiber, potassium, and antioxidants, which can support digestive health, heart health, and provide protection against cell damage. Dried beech nuts are high in healthy fats, protein, and essential nutrients like vitamin E and manganese, which can support brain health, muscle function, and overall well-being. Both can be part of a balanced vegan diet, but it's important to consume them in moderation due to their calorie and sugar content.

Can I lose weight easier by eating more Deglet Noor Dates or Dried Beechnuts?

Both Deglet Noor dates and dried beechnuts are calorie-dense foods, so consuming them in large quantities may not necessarily lead to weight loss. It is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to support weight loss and overall health. Portion control and mindful eating are key factors in achieving weight loss goals.

Should I eat more Deglet Noor Dates or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Deglet Noor Dates are a good source of carbohydrates for energy but are low in protein. Dried Beechnuts, on the other hand, are higher in protein and healthy fats, making them a better option for muscle building. Incorporating a mix of protein-rich foods like nuts, seeds, legumes, and whole grains will support muscle growth and recovery.

What is the environmental impact of producing Deglet Noor Dates compared to Dried Beechnuts?

The environmental impact of producing Deglet Noor Dates is generally lower compared to Dried Beechnuts. Dates require less water, land, and resources to grow, making them a more sustainable option. Beechnuts, on the other hand, may have a higher environmental impact due to the resources needed for cultivation and processing. Choosing dates over beechnuts can help reduce your carbon footprint and support sustainable food choices.