Comparing Nutrients in 1 pound Deglet Noor Dates VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Deglet Noor Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	44% 1279kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	96% 125g	130g per day for Men 19-50 years
Sugars	396% 287g	1.8% 1.3g	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	123% 89g	0% 0g	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	% 90g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 108g	% 0.77g	g per day for Men 19-50 years
Fiber	95% 36.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	20% 11g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	60% 0.78mg	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	21.5% 86μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	59.5% 53.5mg	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	1.5% 0.23mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	73% 0.66mg	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	58% 4.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	43% 0.99mg	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	40% 281mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Deglet Noor Dates have 2.1 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 29.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.
• Both Deglet Noor Dates as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Deglet Noor Dates vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Deglet Noor Dates have 3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 30 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Phosphorus, 195.5 times more Sodium, 1.4 times more Zinc and 3.1 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 1.8 times more Energy, 2.7 times more Carbohydrate, 218.4 times more Sugars, more Fructose and 3.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.2 times more Fat, 33.8 times more Saturated Fat, 6 times more Omega 3 and 17.7 times more Omega 6 than Deglet Noor Dates.
• Both Deglet Noor Dates and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 lb.
• Both Deglet Noor Dates as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.