Comparing Nutrients in 7 ounces Medjool Dates VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Medjool Dates	Potato Skin	Recommended Dietary Allowance
Energy	19% 550kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	19% 24.7g	130g per day for Men 19-50 years
Sugars	182% 132g	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	87.6% 63.5g	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	% 67g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	7.44% 29.8μg	8.43% 33.7μg	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	0% 0mg	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	NA	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

	Medjool Dates	Potato Skin	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	22.3% 1.8mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	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	40.6% 1381mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool 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 Medjool Dates vs Potato Skin:

• 7 ounces of Medjool Dates have 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Medjool Dates.
• Both Medjool Dates and Potato Skin provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Medjool Dates as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Potato Skin:

• 7 ounces of Medjool Dates have 2.1 times more Calcium, 2.3 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.6 times more Iron, 2 times more Manganese and 3.9 times more Water than Medjool Dates.
• Both Medjool Dates and Potato Skin contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 4.8 times more Energy, 6 times more Carbohydrate and 2.7 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Protein than Medjool Dates.

Frequently Asked Questions about Medjool Dates VS Potato Skin

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

Medjool dates are a good source of fiber, vitamins, and minerals, including potassium and magnesium. They are also high in antioxidants and can help support digestive health and provide a natural energy boost. Potato skins are also nutritious, containing fiber, vitamins, and minerals, but they are higher in carbohydrates and lower in antioxidants compared to Medjool dates. Both can be part of a healthy diet, but Medjool dates may offer more concentrated health benefits.

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

Both Medjool dates and potato skins can be part of a healthy diet, but if your goal is weight loss, potato skins may be a better choice. Potato skins are lower in calories and higher in fiber compared to Medjool dates, which can help you feel full and satisfied while consuming fewer calories. Additionally, potato skins are a good source of nutrients like potassium and vitamin C. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food.

Should I eat more Medjool 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 variety of nutrient-dense foods that provide adequate protein, carbohydrates, and micronutrients. Both Medjool dates and potato skins can be part of a balanced diet, but for muscle gain, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats will support overall muscle growth and recovery.

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

Medjool Dates have a lower environmental impact compared to Potato Skin production. Dates require less water, land, and resources to grow, making them a more sustainable option. Additionally, date palms help prevent soil erosion and desertification.