Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Deglet Noor Dates

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Deglet Noor Dates	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	82% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	124% 89.8g	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	NA	38.3% 27.8g	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	NA	% 28.2g	g per day for Men 19-50 years
Sucrose	NA	% 33.7g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18% 0.23mg	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	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.63% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	NA	32.4% 0.29mg	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	8.86% 0.71mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	NA	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	NA	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	NA	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.79% 29g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 2.6 times more Calcium, 2 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Deglet Noor Dates contain 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 Frozen Roasted Potatoes with Salt and Deglet Noor Dates offer comparable quantities of Protein per five ounces.