Comparing Nutrients in 7 ounces Medjool Dates VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 550kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	40% 52g	130g per day for Men 19-50 years
Sugars	182% 132g	1.9% 1.37g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	NA	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	NA	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	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	NA	11mg per day for Men 19-50 years
Water	1.14% 42.3g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool Dates versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Medjool Dates vs Frozen Roasted Potatoes with Salt:

• Both Medjool Dates and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Medjool Dates as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Medjool Dates have 4.3 times more Calcium, 1.8 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Medjool Dates.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 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.
• Both Medjool Dates and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.