Comparing Nutrients in 7 ounces Dried Beechnuts VS Deglet Noor Dates

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Deglet Noor Dates	Recommended Dietary Allowance
Energy	39.4% 1143kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	115% 149g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 39.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	50.3% 0.6mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.1% 40.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts 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 Dried Beechnuts vs Deglet Noor Dates:

• 7 ounces of Dried Beechnuts have 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.
• While 7 oz of Deglet Noor Dates contain 1.5 times more Vitamin B3 than Dried Beechnuts.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 3.3 times more Copper, 2.4 times more Iron, 5.1 times more Manganese, 1.6 times more Potassium, 19 times more Sodium and 1.2 times more Zinc than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 39 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 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.
• While 7 oz of Deglet Noor Dates contain 2.2 times more Carbohydrate than Dried Beechnuts.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6