Comparing Nutrients in 100 grams Deglet Noor Dates VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Deglet Noor Dates	Boiled Potato Skin	Recommended Dietary Allowance
Energy	9.72% 282kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	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	27% 19.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	21% 8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Boiled 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	4.33% 0.052mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	18.4% 0.24mg	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	4.75% 19μg	2.5% 10μg	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	0.44% 0.4mg	5.78% 5.2mg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	3.9% 39mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	98% 0.88mg	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	12.8% 1.02mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	58% 1.34mg	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	8.86% 62mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Boiled Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Deglet Noor Dates versus 100 g of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Boiled Potato Skin:

• 100 grams of Deglet Noor Dates have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 1.4 times more Vitamin B6 and 13 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Potato Skin provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Deglet Noor Dates as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Deglet Noor Dates vs Boiled Potato Skin:

• 100 grams of Deglet Noor Dates have 1.4 times more Magnesium, 1.6 times more Potassium and 10 times more Selenium than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 4.3 times more Copper, 6 times more Iron, 5.1 times more Manganese, 1.5 times more Zinc and 3.8 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Potato Skin contain similar levels of Calcium and Phosphorus per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Deglet Noor Dates have 3.6 times more Energy, 4.4 times more Carbohydrate and 2.4 times more Fiber than Boiled Potato Skin.
• Both Deglet Noor Dates and Boiled Potato Skin offer comparable quantities of Protein per 100 grams.
• Both Deglet Noor Dates as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.