Nutrition Comparison Tool
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Dates (Deglet Noor)
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Almonds
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Raw Peanuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 3% DV 59 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Raw Peanuts 1 oz (x1) 8% DV 161 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 0% DV 0.08g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Raw Peanuts 1 oz (x1) 18% DV 14g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 6% DV 15.8g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Raw Peanuts 1 oz (x1) 2% DV 4.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 1% DV 0.51g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Raw Peanuts 1 oz (x1) 15% DV 7.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Raw Peanuts 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 0% DV 0.01g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
  • Raw Peanuts 1 oz (x1) 9% DV 1.8g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 6% DV 1.7g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Raw Peanuts 1 oz (x1) 9% DV 2.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 27% DV 13.3g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Raw Peanuts 1 oz (x1) 3% DV 1.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 1% DV 0.21mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Raw Peanuts 1 oz (x1) 7% DV 1.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 1% DV 8.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Raw Peanuts 1 oz (x1) 2% DV 26.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 3 dates (x1) 3% DV 137.8mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Raw Peanuts 1 oz (x1) 4% DV 200.2mg
Comparison Table

Table Legend

  1. Dates (Deglet Noor)
  2. Almonds
  3. Raw Peanuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 21 28 28
Calories
(%DV)		 59
(3%)		 164
(8%)		 161
(8%)
Fat (g)
(%DV)		 0.08
(0%)		 14.2
(18%)		 14
(18%)
Protein (g)
(%DV)		 0.51
(1%)		 6
(12%)		 7.3
(15%)
Carbohydrate (g)
(%DV)		 15.8
(6%)		 6.1
(2%)		 4.6
(2%)
Sugars (g)
(%DV)		 13.3
(27%)		 1.2
(2%)		 1.3
(3%)
Fiber (g)
(%DV)		 1.7
(6%)		 3.6
(13%)		 2.4
(9%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 1.1
(5%)		 1.8
(9%)
Net-Carbs (g) 14.1
2.6
2.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 21 28 28
Calcium (mg)
(%DV)		 8.2
(1%)		 76.4
(6%)		 26.1
(2%)
Iron, Fe (mg)
(%DV)		 0.21
(1%)		 1.1
(6%)		 1.3
(7%)
Potassium, K (mg)
(%DV)		 137.8
(3%)		 208.2
(4%)		 200.2
(4%)
Magnesium (mg)
(%DV)		 9
(2%)		 76.7
(18%)		 47.7
(11%)
Phosphorus, P (mg)
(%DV)		 13
(1%)		 136.6
(11%)		 106.8
(9%)
Sodium (mg)
(%DV)		 0.42
(0%)		 0.28
(0%)		 5.1
(0%)
Zinc, Zn (mg)
(%DV)		 0.06
(1%)		 0.89
(8%)		 0.93
(8%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.29
(33%)		 0.32
(36%)
Manganese (mg)
(%DV)		 0.06
(2%)		 0.62
(27%)		 0.55
(24%)
Selenium, Se (mcg)
(%DV)		 0.63
(1%)		 1.2
(2%)		 2
(4%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 21 28 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.08
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.06
(5%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.32
(25%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.27
(2%)		 1
(6%)		 3.4
(21%)
Vitamin B5 (PA) (mg)
(%DV)		 0.12
(2%)		 0.13
(3%)		 0.5
(10%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.04
(2%)		 0.1
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 4
(1%)		 12.5
(3%)		 68.2
(17%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 4
(1%)		 12.5
(3%)		 68.2
(17%)
Folate DFE (mcg)
(%)		 4
(1%)		 12.5
(3%)		 68.2
(17%)
Choline (mg)
(%DV)		 1.3
(0%)		 14.8
(3%)		 14.9
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1.3
(0%)		 0.28
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.1 0.57 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 15.8
0.28
0
Vitamin E (mg)
(%DV)		 0.01
(0%)		 7.3
(49%)		 2.4
(16%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.57
(0%)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 21 28 28
Water (g) 4.3
1.3
1.8
Ash (g) 0.34
0.84
0.66
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.52
0.6
1.72
  Carbohydrates
Food # 1 2 3
Weight (g) 21 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 5
1.1
--
Glucose (Dextrose) (g) 4.2
0.05
--
Fructose (g) 4.1
0.03
--
Lactose (g) 0
0
--
Maltose (g) 0.03
0.01
--
Galactose (g) 0
0.02
--
Starch (g) --
0.2
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 21 28 28
Monounsaturated Fats (g) 0.008
8.96
6.937
Polyunsaturated Fats (g) 0.004
3.501
4.418
Omega 3s (g)
(%AI)		 0.001
(0%)		 0.001
(0%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.003
(0%)		 3.499
(21%)		 4.418
(26%)
Omega 3 to Omega 6 Ratio 0.19
0
0
Omega 6 to Omega 3 Ratio 5.33
4107.33
5185
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.001
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
3.499
--
gamma-Linolenic Acid (GLA) (g) 0
0
--
c-c-n6-Eicosadienoic Acid (g) 0
0.001
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0
0.001
0.007
Pentadecanoic Acid (15:0) (g) 0
0
--
Palmitic Acid (16:0) (g) 0.004
0.876
1.464
Margaric Acid (17:0) (g) 0
0.001
--
Stearic Acid (18:0) (g) 0.002
0.2
0.312
Arachidic Acid (20:0) (g) 0
0.002
--
Behenic Acid (22:0) (g) 0
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0
0.068
0.003
cis-Palmitoleic Acid (16:1 cis) (g) --
0.064
--
Heptadecenoic Acid (17:1) (g) 0
0.004
--
Oleic Acid (18:1) (g) 0.007
8.887
6.747
c-Oleic Acid (18:1 cis) (g) --
8.887
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.001
0.188
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.003
3.5
4.418
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.001
0.001
0.001
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.001
--
t-Monoenoic Fats (g) --
0.003
--
t-Palmitoleic Acid (16:1 t) (g) --
0.003
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
0.001
--
Campesterol (g) --
0.001
--
Beta-sitosterol (g) --
0.037
--
Amino Acids
Food # 1 2 3
Weight (g) 21 28 28
Essential  
Histidine (mg)
(%RDI)		 7
(1%)		 153
(22%)		 185
(26%)
Isoleucine (mg)
(%RDI)		 10
(1%)		 213
(15%)		 258
(18%)
Leucine (mg)
(%RDI)		 18
(1%)		 418
(15%)		 475
(17%)
Lysine (mg)
(%RDI)		 14
(1%)		 161
(8%)		 263
(13%)
Methionine (mg)
(%RDI)		 5
(1%)		 45
(6%)		 90
(12%)
Phenylalanine (mg)
(%RDI)		 11
(1%)		 321
(37%)		 391
(45%)
Threonine (mg)
(%RDI)		 9
(1%)		 171
(16%)		 251
(24%)
Tryptophan (mg)
(%RDI)		 3
(1%)		 60
(21%)		 71
(25%)
Valine (mg)
(%RDI)		 15
(1%)		 243
(13%)		 307
(17%)
Conditional  
Arginine (mg) 29
700
876
Cystine (mg)
(%RDI)		 14
(5%)		 61
(21%)		 94
(33%)
Glycine (mg) 21
406
441
Proline (mg) 27
275
323
Tyrosine (mg)
(%RDI)		 3
(0%)		 128
(15%)		 298
(34%)
Non-Essential  
Alanine (mg) 17
284
291
Aspartic acid (mg) 45
749
893
Betaine (mg) 0.08
0.14
0.17
Glutamic acid (mg) 75
1763
1531
Hydroxyproline (mg) --
--
--
Serine (mg) 12
259
361
Data Source
Dates (Deglet Noor)
USDA Food Data Central Standard Release (Common)
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Raw Peanuts
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.