Comparing Nutrients in 1 pound 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	43.3% 1256kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.37% 0.76g	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	262% 340g	91% 119g	130g per day for Men 19-50 years
Sugars	416% 302g	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	200% 145g	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	% 153g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	17% 68μg	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	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	NA	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

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	51% 4.1mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	NA	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	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	93% 3157mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	2.6% 97g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Medjool 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 Medjool Dates vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound 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 lb of Frozen Roasted Potatoes with Salt contains 298 times more Sodium than Medjool Dates.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.