Comparing Nutrients in 7 ounces Deglet Noor Dates VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Deglet Noor Dates	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	19.3% 560kcal	5.95% 173kcal	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	173% 126g	2.5% 1.8g	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	53.6% 39g	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0.38g	g per day for Men 19-50 years
Fiber	41.8% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Boiled Potato Flesh, Cooked In Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	45.6% 0.59mg	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	4.96% 20μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Boiled Potato Flesh, Cooked In Skin	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	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	12% 0.27mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	22% 752mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Boiled Potato Flesh, Cooked In Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Deglet Noor Dates have 3.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2 times more Vitamin B1, 1.8 times more Vitamin B6 and 32.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Deglet Noor Dates as well as Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Deglet Noor Dates have 7.8 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 10 times more Selenium than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.7 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 3.2 times more Energy, 3.7 times more Carbohydrate, 69.6 times more Sugars, 67.6 times more Fructose, 4.4 times more Fiber and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Deglet Noor Dates as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.