Comparing Nutrients in 7 ounces Deglet Noor Dates VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Deglet Noor Dates	Brazilnuts	Recommended Dietary Allowance
Energy	19.3% 560kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	18% 23.3g	130g per day for Men 19-50 years
Sugars	173% 126g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 4.62g	g per day for Men 19-50 years
Fiber	41.8% 16g	39% 15g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	178% 746mg	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	206% 1439mg	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	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Brazilnuts per 7 oz

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

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

• 7 ounces of Deglet Noor Dates have 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.9 times more Vitamin B1 and 113 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Deglet Noor Dates as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Dried Brazilnuts contain 4.1 times more Calcium, 8.5 times more Copper, 2.4 times more Iron, 8.7 times more Magnesium, 4.7 times more Manganese, 11.7 times more Phosphorus, 639 times more Selenium and 14 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Brazilnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 6.4 times more Carbohydrate, 27.2 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Energy, 172.1 times more Fat, 504.2 times more Saturated Fat, 12 times more Omega 3, 1522.7 times more Omega 6 and 5.8 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Brazilnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Deglet Noor Dates VS Brazilnuts

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

Deglet Noor dates are a good source of fiber, potassium, and antioxidants, which can support heart health, digestion, and overall well-being. Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. Both can be part of a healthy vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

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

Both Deglet Noor dates and Brazil nuts are nutrient-dense foods, but if your goal is weight loss, it's important to consider the calorie content of each. Deglet Noor dates are higher in calories and natural sugars compared to Brazil nuts, which are a good source of healthy fats and protein. In general, consuming Brazil nuts in moderation may be more beneficial for weight loss due to their lower calorie content and higher satiety factor. Remember, weight loss ultimately depends on creating a calorie deficit through a balanced diet and regular physical activity.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of protein, but they are also high in fat. Deglet Noor dates, on the other hand, are a good source of carbohydrates for energy but are low in protein. To support muscle growth, it is recommended to include a variety of protein-rich plant foods in your diet such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a combination of both Brazil nuts and Deglet Noor dates in moderation can be beneficial, but be sure to prioritize a well-rounded plant-based diet to support your muscle-building goals.

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

The environmental impact of producing Deglet Noor Dates is generally lower compared to Brazil nuts. Dates require less water and land to grow, and the carbon footprint of date production is typically lower than that of Brazil nuts. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.