Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Deglet Noor Dates	Potato Skin	Recommended Dietary Allowance
Energy	97% 2820kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	874% 634g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Potato Skin	Recommended Dietary Allowance
Calcium	39% 390mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	5.55% 205g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Deglet Noor Dates versus 1 kg of 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 Potato Skin:

• 1 kilogram of Deglet Noor Dates has 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 2 times more Vitamin B5 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B6 and 28.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and 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 Potato Skin have insufficient amounts of Vitamin B1
• Both Deglet Noor Dates as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Deglet Noor Dates has 1.3 times more Calcium, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 10 times more Selenium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Copper, 3.2 times more Iron, 2.3 times more Manganese and 4.1 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Potato Skin contain similar levels of Zinc per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 4.9 times more Energy, 6 times more Carbohydrate and 3.2 times more Fiber than Potato Skin.
• Both Deglet Noor Dates and Potato Skin offer comparable quantities of Protein per one kilogram.
• Both Deglet Noor Dates as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.