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Comparing Nutrients in 100 grams Deglet Noor DatesVSAlmonds

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Deglet Noor DatesvsAlmonds
9.72%
Energy
20%
282 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.4%
Fat
51.5%
0.39 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
4.38%
Protein
37.5%
2.45 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
57.7%
Carbohydrate
16.6%
75 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
87%
Sugars
6%
63 gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
21%
Fiber
33%
8 gvs12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
12%
0.03 gvs3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
0%
0 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
70.6%
0.02 gvs12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.55%
Water
0.12%
20.5 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsAlmonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
17.5%
0.05 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
87.7%
0.07 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.94%
Vitamin B3
22.5%
1.27 mgvs3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
13%
Vitamin B6
10.8%
0.17 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.44%
Vitamin C
0%
0.4 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.33%
Vitamin E
171%
0.05 mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.25%
Vitamin K
0%
2.7 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
4.75%
Folate
11%
19 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsAlmonds
3.9%
Calcium
27%
39 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
23%
Copper
114%
0.21 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
12.8%
Iron
46%
1.02 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
10%
Magnesium
64%
43 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11%
Manganese
95%
0.26 mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
8.86%
Phosphorus
68.7%
62 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
19%
Potassium
21.6%
656 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
5.45%
Selenium
7.45%
3 μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.07%
2 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2.64%
Zinc
28%
0.29 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Almonds:
Deglet Noor Dates have 1.2 times more Vitamin B6 than Almonds. While Almonds contain 4.2 times more Thiamine, 16.3 times more Vitamin B2, 2.8 times more Vitamin B3, 512 times more Vitamin E and 2.3 times more Folate than Deglet Noor Dates.

Comparing minerals per 100 grams for Deglet Noor Dates vs Almonds:
Almonds contain 6.9 times more Calcium, 4.9 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 8.4 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Selenium and 10.8 times more Zinc than Deglet Noor Dates. Both Deglet Noor Dates and Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:
Deglet Noor Dates have 3.5 times more Carbohydrate and 14.5 times more Sugars than Almonds. While Almonds contain 2.1 times more Energy, 128.2 times more Fat, 8.6 times more Protein, 1.6 times more Fiber, 126.7 times more Saturated Fat and 600 times more Omega 6 than Deglet Noor Dates.




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