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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	NA	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	81.7% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	130% 94g	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	62.6% 45.4g	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	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27% 0.35mg	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	5.3% 21.3μg	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	2.68% 2.4mg	0% 0mg	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	NA	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	Medjool Dates	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	NA	57% 0.51mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	NA	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.2% 0.42mg	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	29% 987mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.82% 30.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Medjool 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 Medjool Dates:

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 298 times more Sodium than Medjool Dates.
• While 5 oz of Medjool Dates contain 4.3 times more Calcium, 1.8 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 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 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.