Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Deglet Noor Dates	Baked Potato Skin	Recommended Dietary Allowance
Energy	97% 2820kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	354% 461g	130g per day for Men 19-50 years
Sugars	874% 634g	19.3% 14g	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	270% 196g	NA	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	208% 79g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	472% 6.14mg	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	47.5% 190μg	55% 220μg	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	4.44% 4mg	150% 135mg	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	3.33% 0.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Baked Potato Skin	Recommended Dietary Allowance
Calcium	39% 390mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	908% 8.17mg	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	128% 10mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	268% 6.16mg	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	88.6% 620mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	5.55% 205g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Deglet Noor Dates versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Baked Potato Skin:

• 1 kilogram of Deglet Noor Dates has 1.6 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 33.8 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Baked Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Deglet Noor Dates as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Deglet Noor Dates vs Baked Potato Skin:

• 1 kilogram of Deglet Noor Dates has 4.3 times more Selenium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4 times more Copper, 6.9 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Deglet Noor Dates.
• Both Deglet Noor Dates and Baked Potato Skin contain similar levels of Calcium, Magnesium and Potassium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 1.4 times more Energy, 1.6 times more Carbohydrate and 45.3 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.8 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Baked Potato Skin offer comparable quantities of Fiber per one kilogram.
• Both Deglet Noor Dates as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.