Comparing Nutrients in 100 grams Deglet Noor Dates VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	9.72% 282kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	6% 7.8g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	10.6% 7.7g	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	27% 19.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	21% 8g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	1.6% 0.021mg	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	4.75% 19μg	2.5% 10μg	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	0.44% 0.4mg	12.6% 11.3mg	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	0.33% 0.05mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.7% 0.11mg	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	12.8% 1.02mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	8.86% 62mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Canned Blackberry Juice per 100 g

Compare the macro and micronutrient content in 100 g of Deglet Noor Dates versus 100 g of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Canned Blackberry Juice:

• 100 grams of Deglet Noor Dates have 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Blackberry Juice.
• While 100 g of Canned Blackberry Juice contain 28.3 times more Vitamin C, 18 times more Vitamin E and 5.6 times more Vitamin K than Deglet Noor Dates.
• 100 grams of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• 100 grams of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Deglet Noor Dates as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Deglet Noor Dates vs Canned Blackberry Juice:

• 100 grams of Deglet Noor Dates have 3.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 4.9 times more Potassium and 10 times more Selenium than Canned Blackberry Juice.
• While 100 g of Canned Blackberry Juice contain 1.4 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• 100 grams of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Deglet Noor Dates have 7.4 times more Energy, 9.6 times more Carbohydrate, 8.2 times more Sugars, 80 times more Fiber and 8.2 times more Protein than Canned Blackberry Juice.
• While 100 g of Canned Blackberry Juice contain 38.3 times more Omega 3 than Deglet Noor Dates.
• 100 grams of Deglet Noor Dates provide inadequate amounts of Omega 3
• 100 grams of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Deglet Noor Dates as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in 100 grams.