Comparing Nutrients in 1 pound Deglet Noor Dates VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Deglet Noor Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	44% 1279kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	91% 119g	130g per day for Men 19-50 years
Sugars	396% 287g	4.3% 3.13g	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	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	% 90g	NA	g per day for Men 19-50 years
Sucrose	% 108g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	20% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	21.5% 86μg	NA	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	8.57% 7.7mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	58% 4.63mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	NA	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	40% 281mg	NA	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Frozen Roasted Potatoes with Salt:

• Both Deglet Noor Dates and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Deglet Noor Dates as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Deglet Noor Dates vs Frozen Roasted Potatoes with Salt:

• 1 pound of Deglet Noor Dates has 2.6 times more Calcium, 2 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Deglet Noor Dates.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Deglet Noor Dates has 2.2 times more Energy, 2.9 times more Carbohydrate, 91.8 times more Sugars and 3.1 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Deglet Noor Dates and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.