Comparing Nutrients in 100 grams Oil Roasted Almonds VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Oil Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Energy	21% 607kcal	9.72% 282kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	87.4% 63.4g	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	0% 0g	27% 19.6g	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	% 0.04g	% 20g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 24g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	21% 8g	38g per day for Men 19-50 years
Protein	38% 21.2g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	7.67% 0.092mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	12.7% 0.17mg	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	6.75% 27μg	4.75% 19μg	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% 0mg	0.44% 0.4mg	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	173% 26mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	29% 291mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	23% 0.21mg	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	46% 3.68mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	11.4% 0.26mg	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	66.6% 466mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Deglet Noor Dates per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Deglet Noor Dates:

• 100 grams of Oil Roasted Almonds have 1.8 times more Vitamin B1, 11.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B9 and 519.4 times more Vitamin E than Deglet Noor Dates.
• While 100 g of Deglet Noor Dates contain 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 100 grams of Deglet Noor Dates have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Deglet Noor Dates:

• 100 grams of Oil Roasted Almonds have 7.5 times more Calcium, 4.6 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 9.4 times more Manganese, 7.5 times more Phosphorus, 1.4 times more Selenium and 10.6 times more Zinc than Deglet Noor Dates.
• Both Oil Roasted Almonds and Deglet Noor Dates contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 2.2 times more Energy, 141.5 times more Fat, 131.5 times more Saturated Fat, 844.9 times more Omega 6, 1.3 times more Fiber and 8.7 times more Protein than Deglet Noor Dates.
• While 100 g of Deglet Noor Dates contain 4.2 times more Carbohydrate, 13.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• 100 grams of Deglet Noor Dates provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Deglet Noor Dates provide inadequate amounts of Omega 3 in 100 grams.