Comparing Nutrients in 1 kilogram Medjool Dates VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	96% 2770kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	201% 262g	130g per day for Men 19-50 years
Sugars	917% 665g	9.5% 6.9g	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	441% 320g	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	% 337g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	68.4% 26g	38g per day for Men 19-50 years
Protein	32.3% 18g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	NA	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	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	NA	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	113% 9mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	NA	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	205% 6960mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	NA	11mg per day for Men 19-50 years
Water	5.76% 213g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Medjool Dates versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Frozen Roasted Potatoes with Salt:

• Both Medjool Dates and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Medjool Dates as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Medjool Dates vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Medjool Dates has 4.3 times more Calcium, 1.8 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 298 times more Sodium than Medjool Dates.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medjool Dates has 2.2 times more Energy, 2.9 times more Carbohydrate, 96.3 times more Sugars and 2.6 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Medjool Dates and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.