Comparing Nutrients in 100 grams Deglet Noor Dates VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Deglet Noor Dates	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	9.72% 282kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.28% 0.048g	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	10.8% 14g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	16.3% 11.8g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	2.92% 0.038mg	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	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	5.4% 0.07mg	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	0.5% 2μg	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	1.1% 1mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.9% 39mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.2% 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	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	3.83% 0.088mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.18% 0.1μg	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.3% 85.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Figs, canned, water pack, solids and liquids:

• Deglet Noor Dates have 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 2.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Figs, canned, water pack, solids and liquids have similar amounts of Vitamin K per 100 g.
• Both Deglet Noor Dates as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Deglet Noor Dates vs Figs, canned, water pack, solids and liquids:

• Deglet Noor Dates have 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 3 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Potassium, 30 times more Selenium and 2.4 times more Zinc than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 4.2 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 100 grams:

• Deglet Noor Dates have 5.3 times more Energy, 5.4 times more Carbohydrate, 5.4 times more Sugars, 3.6 times more Fiber and 6.1 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Deglet Noor Dates as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.