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Comparing Nutrients in 7 ounces Deglet Noor DatesVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

19.3%560kcal
Energy
6.3%183kcal
560 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.8%0.77g
Fat
0.31%0.3g
0.77 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g
Saturated Fat
0.25%0.079g
0.064 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
1.86%0.03g
0.006 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g
Omega 6
0.57%0.097g
0.032 gvs0.097 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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115%149g
Carbohydrate
32%42g
149 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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173%126g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
126 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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53.6%39g
Fructose
0.99%0.71g
≤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]
39 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%39.5g
Glucose
%1.25g
39.5 gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%47.2g
Sucrose
%0.79g
47.2 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.8%16g
Fiber
11%4.17g
16 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.7%4.86g
Protein
7.44%4.17g
4.86 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
0 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.6%0.1mg
Vitamin B1
7.94%0.095mg
Thiamine
0.1 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.13 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.53mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
2.53 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.4%1.17mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
1.17 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.33 mgvs0.42 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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9.43%37.7μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
37.7 μgvs75.4 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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0.88%0.79mg
Vitamin C
27.8%25mg
Ascorbic acid
0.79 mgvs25 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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0.66%0.099mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0.099 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.47%5.36μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
5.36 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.74%77.4mg
Calcium
2%20mg
77.4 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.4%0.41mg
Copper
28%0.25mg
0.41 mgvs0.25 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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25.3%2.02mg
Iron
16%1.27mg
2.02 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.3%85.3mg
Magnesium
12.8%53.6mg
85.3 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.6%0.52mg
Manganese
16.3%0.38mg
0.52 mgvs0.38 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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17.6%123mg
Phosphorus
21.3%149mg
123 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.3%1302mg
Potassium
31.8%1080mg
1302 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%5.95μg
Selenium
1.8%0.99μg
5.95 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.93%14mg
3.97 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.23%0.58mg
Zinc
6.3%0.69mg
0.58 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40.7g
Water
4.05%150g
40.7 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Baked White Potatoes:
Comparing minerals per 7 ounces for Deglet Noor Dates vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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