Comparing Nutrients in 1 kilogram Blanched AlmondsVS Deglet Noor Dates

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Deglet Noor Dates

96%

1 kg ▼

Macro Nutrients

Blanched Almondsvs Deglet Noor Dates

203%5900kcal

Energy

97%2820kcal

5900 kcalvs2820 kcal

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

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541%525g

Fat

4.02%3.9g

525 gvs3.9 g

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

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124%39.5g

Saturated Fat

1%0.32g

39.5 gvs0.32 g

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

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2.5%0.04g

Omega 3

1.88%0.03g

0.04 gvs0.03 g

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

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727%124g

Omega 6

0.94%0.16g

124 gvs0.16 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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144%187g

Carbohydrate

577%750g

187 gvs750 g

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

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64%46.3g

Sugars

874%634g

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

46.3 gvs634 g

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

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0%0g

Fructose

270%196g

≤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]

0 gvs196 g

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

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%0.3g

Glucose

%199g

0.3 gvs199 g

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

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%44.6g

Sucrose

%238g

44.6 gvs238 g

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

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261%99g

Fiber

211%80g

99 gvs80 g

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

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382%214g

Protein

43.8%24.5g

214 gvs24.5 g

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

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Vitamins

Blanched Almondsvs Deglet Noor Dates

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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159%1.9mg

Vitamin B1

43.3%0.52mg

Thiamine

1.9 mgvs0.52 mg

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

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547%7.1mg

Vitamin B2

50.8%0.66mg

Riboflavin

7.1 mgvs0.66 mg

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

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219%35mg

Vitamin B3

79.6%12.7mg

Niacin, nicotinic acid, niacinamide

35 mgvs12.7 mg

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

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62.8%3.14mg

Vitamin B5

118%5.9mg

Pantothenic acid

3.14 mgvs5.9 mg

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

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88.5%1.15mg

Vitamin B6

127%1.65mg

Pyridoxine

1.15 mgvs1.65 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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123%490μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

490 μgvs190 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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0%0mg

Vitamin C

4.44%4mg

Ascorbic acid

0 mgvs4 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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1583%238mg

Vitamin E

3.33%0.5mg

Tocopherols and Tocotrienols

238 mgvs0.5 mg

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

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0%0μg

Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

0 μgvs27 μg

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

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Minerals

Blanched Almondsvs Deglet Noor Dates

236%2360mg

Calcium

39%390mg

2360 mgvs390 mg

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

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1141%10.3mg

Copper

229%2.06mg

10.3 mgvs2.06 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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410%32.8mg

Iron

128%10mg

32.8 mgvs10 mg

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

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638%2680mg

Magnesium

102%430mg

2680 mgvs430 mg

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

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798%18.4mg

Manganese

114%2.62mg

18.4 mgvs2.62 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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687%4810mg

Phosphorus

88.6%620mg

4810 mgvs620 mg

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

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194%6590mg

Potassium

193%6560mg

6590 mgvs6560 mg

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

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58%32μg

Selenium

54.5%30μg

32 μgvs30 μg

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

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12.7%190mg

Sodium

1.33%20mg

190 mgvs20 mg

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

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270%29.7mg

Zinc

26.4%2.9mg

29.7 mgvs2.9 mg

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

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1.2%45g

Water

5.55%205g

45 gvs205 g

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

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Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Deglet Noor Dates:

Blanched Almonds have 3.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 475 times more Vitamin E than Deglet Noor Dates.
While Deglet Noor Dates contain 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Deglet Noor Dates:

Blanched Almonds have 6.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 7 times more Manganese, 7.8 times more Phosphorus, 9.5 times more Sodium and 10.2 times more Zinc than Deglet Noor Dates.
Both Blanched Almonds and Deglet Noor Dates have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Blanched Almonds have 2.1 times more Energy, 134.7 times more Fat, 123.5 times more Saturated Fat, 772.8 times more Omega 6, 1.2 times more Fiber and 8.7 times more Protein than Deglet Noor Dates.
While Deglet Noor Dates contain 4 times more Carbohydrate, 13.7 times more Sugars and more Fructose than Blanched Almonds.
Both Blanched Almonds as well as Deglet Noor Dates have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Blanched AlmondsVS Roasted AlmondsDeglet Noor DatesVS Roasted AlmondsBlanched AlmondsVS ElderberriesDeglet Noor DatesVS Elderberries

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Comparing Nutrients in 1 kilogram Blanched AlmondsVS Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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