Comparing Nutrients in 7 ounces Deglet Noor Dates VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Potato Skin	17%	1%	82%

Macro Nutrients

	Deglet Noor Dates	Potato Skin	Recommended Dietary Allowance
Energy	19.3% 560kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	173% 126g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Potato 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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Potato Skin	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Potato Skin per 7 oz

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

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

• 7 ounces of Deglet Noor Dates have 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 2 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 and 28.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Deglet Noor Dates as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Deglet Noor Dates have 1.3 times more Calcium, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 10 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Copper, 3.2 times more Iron, 2.3 times more Manganese and 4.1 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Potato Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 4.9 times more Energy, 6 times more Carbohydrate and 3.2 times more Fiber than Potato Skin.
• Both Deglet Noor Dates and Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Deglet Noor Dates as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Deglet Noor Dates VS Potato Skin

What are the health benefits of Deglet Noor Dates compared to Potato Skin?

Deglet Noor dates are a good source of fiber, antioxidants, and essential nutrients like potassium and magnesium. They can help improve digestion, support heart health, and provide a natural energy boost. Potato skins, on the other hand, are also rich in fiber and nutrients like vitamin C and potassium. However, they may be higher in calories and carbohydrates compared to dates. Both can be part of a healthy diet, but dates may offer more concentrated health benefits due to their nutrient profile.

Can I lose weight easier by eating more Deglet Noor Dates or Potato Skin?

Both Deglet Noor dates and potato skins can be part of a healthy diet, but if your goal is weight loss, potato skins may be a better option. Potato skins are lower in calories and higher in fiber compared to dates, making them a more filling and satisfying choice for weight management. Remember, weight loss is ultimately about creating a calorie deficit, so incorporating a variety of nutrient-dense foods and being mindful of portion sizes is key.

Should I eat more Deglet Noor Dates or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both Deglet Noor dates and potato skins can be beneficial for muscle growth, but they offer different nutritional benefits. Deglet Noor dates are a good source of natural sugars for quick energy, as well as fiber, vitamins, and minerals. They can be a convenient and portable snack option for pre or post-workout fuel. Potato skins are rich in complex carbohydrates, which provide sustained energy for workouts, as well as fiber, vitamins, and minerals. They also contain some protein, which is important for muscle repair and growth. In general, it is recommended to include a variety of whole plant foods in your diet to support muscle growth and overall health. This can include a balance of fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, be sure to consume an adequate amount of protein from plant-based sources such as beans, lentils, tofu, tempeh, nuts, and seeds to support muscle repair and growth.

What is the environmental impact of producing Deglet Noor Dates compared to Potato Skin?

The environmental impact of producing Deglet Noor Dates is generally lower compared to potato skin. Dates require less water, land, and resources to grow, making them a more sustainable option. Additionally, dates have a longer shelf life and do not require refrigeration, reducing energy consumption during storage and transportation.