Comparing Nutrients in 7 ounces Deglet Noor Dates VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Deglet Noor Dates	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	33% 42.8g	130g per day for Men 19-50 years
Sugars	173% 126g	4.65% 3.37g	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	53.6% 39g	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	% 39.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.2g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	46% 0.6mg	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	9.43% 37.7μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	28.2% 25.4mg	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	0.66% 0.099mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	47.4% 0.43mg	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	25.3% 2.02mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	14% 0.32mg	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	17.6% 123mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Deglet Noor Dates versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Baked Potato Flesh:

• 7 ounces of Deglet Noor Dates have 3.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 9 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2 times more Vitamin B1, 1.8 times more Vitamin B6 and 32 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Baked Potato Flesh provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Deglet Noor Dates as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Baked Potato Flesh:

• 7 ounces of Deglet Noor Dates have 7.8 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium and 10 times more Selenium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.7 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Baked Potato Flesh contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 3 times more Energy, 3.5 times more Carbohydrate, 37.3 times more Sugars, 5.3 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• Both Deglet Noor Dates as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.