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Comparing Nutrients in 1 kilogram Deglet Noor DatesVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

97%2820kcal
Energy
31.7%920kcal
2820 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.02%3.9g
Fat
1.55%1.5g
3.9 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1%0.32g
Saturated Fat
1.25%0.4g
0.32 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.88%0.03g
Omega 3
9.38%0.15g
0.03 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
2.9%0.49g
0.16 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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577%750g
Carbohydrate
162%211g
750 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
874%634g
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
634 gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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270%196g
Fructose
4.97%3.6g
≤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]
196 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%199g
Glucose
%6.3g
199 gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%238g
Sucrose
%4g
238 gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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211%80g
Fiber
55.3%21g
80 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.8%24.5g
Protein
37.5%21g
24.5 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
0 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.3%0.52mg
Vitamin B1
40%0.48mg
Thiamine
0.52 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.8%0.66mg
Vitamin B2
33%0.43mg
Riboflavin
0.66 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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79.6%12.7mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
12.7 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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118%5.9mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
5.9 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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127%1.65mg
Vitamin B6
162%2.1mg
Pyridoxine
1.65 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg
Vitamin B9
95%380μg
Folates and Folic Acid
190 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.44%4mg
Vitamin C
140%126mg
Ascorbic acid
4 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
0.5 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
27 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

39%390mg
Calcium
10%100mg
390 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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229%2.06mg
Copper
141%1.27mg
2.06 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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128%10mg
Iron
80%6.4mg
10 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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102%430mg
Magnesium
64.3%270mg
430 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.62mg
Manganese
82%1.9mg
2.62 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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88.6%620mg
Phosphorus
107%750mg
620 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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193%6560mg
Potassium
160%5440mg
6560 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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54.5%30μg
Selenium
9.1%5μg
30 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
4.67%70mg
20 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.4%2.9mg
Zinc
32%3.5mg
2.9 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.55%205g
Water
20.4%754g
205 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Deglet Noor Dates vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



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