Comparing Nutrients in 5 ounces 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	13.5% 393kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	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	81.7% 106g	28.5% 37g	130g per day for Men 19-50 years
Sugars	130% 94g	1.35% 0.98g	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	62.6% 45.4g	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	% 47.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	5.3% 21.3μg	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	2.68% 2.4mg	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	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	16% 1.28mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	NA	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	12.6% 88mg	NA	700mg per day for Men 19-50 years
Potassium	29% 987mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	NA	11mg per day for Men 19-50 years
Water	0.82% 30.2g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Medjool Dates versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Medjool Dates vs Frozen Roasted Potatoes with Salt:

• Both Medjool Dates and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Medjool Dates as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Medjool Dates vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Medjool Dates have 4.3 times more Calcium, 1.8 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Medjool Dates.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 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 five ounces.