Comparing Nutrients in 14 ounces Deglet Noor DatesVS Figs, canned, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates

96%

Figs, canned, water pack, solids and liquids

95%

14 oz ▼

Macro Nutrients

Deglet Noor Datesvs Figs, canned, water pack, solids and liquids

38.6%1119kcal

Energy

7.25%210kcal

1119 kcalvs210 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.55g

Fat

0.41%0.4g

1.55 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g

Saturated Fat

0.25%0.079g

0.13 gvs0.079 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

0%0g

0.012 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.064g

Omega 6

1.12%0.19g

0.064 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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229%298g

Carbohydrate

42.7%55.5g

298 gvs55.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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347%251g

Sugars

64.5%46.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

251 gvs46.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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107%77.8g

Fructose

≤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]

77.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%79g

Glucose

79 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%94g

Sucrose

94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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83.6%31.8g

Fiber

23%8.73g

31.8 gvs8.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.4%9.72g

Protein

2.83%1.6g

9.72 gvs1.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Deglet Noor Datesvs Figs, canned, water pack, solids and liquids

0%0μg

Vitamin A

0.88%7.94μg

RAE, retinol activity equivalents

0 μgvs7.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

7.6%0.091mg

Thiamine

0.21 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.26 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.6%5.06mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs1.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46.8%2.34mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

2.34 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg

Vitamin B6

21.4%0.28mg

Pyridoxine

0.65 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

2%7.94μg

Folates and Folic Acid

75.4 μgvs7.94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.76%1.6mg

Vitamin C

4.4%3.97mg

Ascorbic acid

1.6 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.32%0.2mg

Vitamin E

2.1%0.32mg

Tocopherols and Tocotrienols

0.2 mgvs0.32 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg

Vitamin K

11%13μg

Phytomenadione or phylloquinone

10.7 μgvs13 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Deglet Noor Datesvs Figs, canned, water pack, solids and liquids

15.5%155mg

Calcium

11%111mg

155 mgvs111 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg

Copper

48.5%0.44mg

0.82 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.6%4.05mg

Iron

14.4%1.15mg

4.05 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.6%171mg

Magnesium

9.45%39.7mg

171 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.2%1.04mg

Manganese

15%0.35mg

1.04 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg

Phosphorus

5.67%39.7mg

246 mgvs39.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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76.6%2604mg

Potassium

12%409mg

2604 mgvs409 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.6%12μg

Selenium

0.72%0.4μg

12 μgvs0.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.26%3.97mg

7.94 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.15mg

Zinc

4.33%0.48mg

1.15 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%81.5g

Water

9.14%338g

81.5 gvs338 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces 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 14 oz.
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 14 oz.

Comparing minerals per 14 ounces 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 14 ounces:

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 14 oz.

Compare more foods per 14 oz:

Deglet Noor DatesVS ElderberriesFigs, canned, water pack, solids and liquidsVS ElderberriesDeglet Noor DatesVS Figs Canned in Light SyrupFigs, canned, water pack, solids and liquidsVS Figs Canned in Light Syrup

Compare Foods

Comparing Nutrients in 14 ounces Deglet Noor DatesVS Figs, canned, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: