Comparing Nutrients in 100 grams Deglet Noor Dates VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Deglet Noor Dates	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	9.72% 282kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.6% 0.1g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	93% 67g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	5.4% 0.87mg	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	7.77% 0.1mg	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	2.75% 11μg	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	21.4% 19.3mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25.4% 0.23mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	5.24% 22mg	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	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Cherries, tart, dried, sweetened per 100 g

Compare the macro and micronutrient content in 100 g of Deglet Noor Dates versus 100 g of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Cherries, tart, dried, sweetened :

• 100 grams of Deglet Noor Dates have 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain more Vitamin A, 1.5 times more Vitamin B2, 48.3 times more Vitamin C and 1.9 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Deglet Noor Dates as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Deglet Noor Dates vs Cherries, tart, dried, sweetened :

• 100 grams of Deglet Noor Dates have 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Selenium than Cherries, tart, dried, sweetened .
• Both Deglet Noor Dates and Cherries, tart, dried, sweetened contain similar levels of Calcium, Copper and Zinc per 100 grams.
• 100 grams of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Deglet Noor Dates have 3.2 times more Fiber and 2 times more Protein than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain 30.7 times more Omega 3 than Deglet Noor Dates.
• Both Deglet Noor Dates and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Deglet Noor Dates as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in 100 grams.