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Comparing Nutrients in 100 grams Deglet Noor DatesVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

9.72%282kcal
Energy
20.3%590kcal
282 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g
Fat
54%52.5g
0.39 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
12.4%3.95g
0.032 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
0.25%0.004g
0.003 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.094%0.016g
Omega 6
72.7%12.4g
0.016 gvs12.4 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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57.7%75g
Carbohydrate
14.4%18.7g
75 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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87.4%63.4g
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
63.4 gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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27%19.6g
Fructose
0%0g
≤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]
19.6 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20g
Glucose
%0.03g
20 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%24g
Sucrose
%4.46g
24 gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g
Fiber
26%9.9g
8 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.38%2.45g
Protein
38.2%21.4g
2.45 gvs21.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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4.33%0.052mg
Vitamin B1
16%0.19mg
Thiamine
0.052 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.08%0.066mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.066 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.96%1.27mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.8%0.59mg
Vitamin B5
6.28%0.31mg
Pantothenic acid
0.59 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.7%0.17mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.75%19μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
19 μgvs49 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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0.44%0.4mg
Vitamin C
0%0mg
Ascorbic acid
0.4 mgvs0 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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0.33%0.05mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
0.05 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.9%39mg
Calcium
23.6%236mg
39 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23%0.21mg
Copper
114%1.03mg
0.21 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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12.8%1.02mg
Iron
41%3.28mg
1.02 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.2%43mg
Magnesium
64%268mg
43 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.4%0.26mg
Manganese
79.8%1.84mg
0.26 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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8.86%62mg
Phosphorus
68.7%481mg
62 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.3%656mg
Potassium
19.4%659mg
656 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
5.8%3.2μg
3 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
1.27%19mg
2 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.64%0.29mg
Zinc
27%2.97mg
0.29 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.55%20.5g
Water
0.12%4.5g
20.5 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Blanched Almonds:
Comparing minerals per 100 grams for Deglet Noor Dates vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



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