Comparing Nutrients in 7 ounces Potato Skin VS Medjool Dates

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Potato Skin	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	38% 0.49mg	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	8.43% 33.7μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0% 0mg	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	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Medjool Dates	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	80% 0.72mg	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	80.4% 6.43mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	25.5% 0.59mg	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	10.8% 75.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.47% 165g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Medjool Dates per 7 oz

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

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

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

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

• 7 ounces of Potato Skin have 3.6 times more Iron, 2 times more Manganese and 3.9 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 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 Raw Potato Skin.
• Both Potato Skin and Medjool Dates contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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