Comparing Nutrients in 7 ounces Roasted Almonds VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Energy	41% 1187kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	115% 149g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	173% 126g	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	0.027% 0.02g	53.6% 39g	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	% 0.02g	% 39.5g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 47.2g	g per day for Men 19-50 years
Fiber	57% 21.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	25% 0.33mg	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	27.3% 109μg	9.43% 37.7μg	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% 0mg	0.88% 0.79mg	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	316% 47.4mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	53% 532mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	45.4% 0.41mg	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	93% 7.4mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	22.6% 0.52mg	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	134% 935mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Deglet Noor Dates per 7 oz

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

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

• 7 ounces of Roasted Almonds have 1.5 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 478 times more Vitamin E than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.8 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Deglet Noor Dates provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Almonds have 6.9 times more Calcium, 5.3 times more Copper, 3.7 times more Iron, 6.5 times more Magnesium, 8.5 times more Manganese, 7.6 times more Phosphorus and 11.4 times more Zinc than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Deglet Noor Dates contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2.1 times more Energy, 134.7 times more Fat, 127.9 times more Saturated Fat, 809.1 times more Omega 6, 1.4 times more Fiber and 8.6 times more Protein than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 3.6 times more Carbohydrate, 13 times more Sugars and 1960 times more Fructose than Dry Roasted Almonds.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Deglet Noor Dates provide inadequate amounts of Omega 3 in seven ounces.