Comparing Nutrients in 500 calories Medjool Dates VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Medjool Dates: 181g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Medjool Dates have 1.7 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Medjool Dates or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Medjool Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	NA	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	165% 120g	1.24% 0.9g	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	79.7% 57.8g	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	% 61g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0.53g	g per day for Men 19-50 years
Fiber	32% 12g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.52% 0.09mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.33% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	41% 0.53mg	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	6.77% 27μg	17% 68.3μg	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	40.7% 36.6mg	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	NA	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.06% 4.87μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.6% 116mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	50% 0.45mg	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	20.3% 1.62mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	23.2% 97mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	29.6% 0.68mg	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	16% 112mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	NA	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	7.22% 0.79mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	5.3% 196g	3700g per day for Men 19-50 years

Medjool Dates VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Medjool Dates or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Medjool Dates vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Medjool Dates have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Medjool Dates as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Medjool Dates vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Medjool Dates have 2.9 times more Calcium and 1.5 times more Copper than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus, 672.7 times more Sodium and 1.6 times more Zinc than Medjool Dates.
• Both Medjool Dates and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Medjool Dates lack sufficient amounts of Zinc
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Medjool Dates have 1.6 times more Carbohydrate, 133.2 times more Sugars, more Fructose and 1.7 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 58.8 times more Fat and 2.4 times more Protein than Medjool Dates.
• Both Medjool Dates and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Medjool Dates provide inadequate amounts of Protein