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Compare Nutrients in 100 grams Deglet Noor DatesVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100gRDA for Men 19-30 years
Deglet Noor DatesBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.33%
4%
0.052 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
5.08%
3.3%
0.066 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.96%
9.55%
1.274 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12.7%
16%
0.165 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.44%
14%
0.4 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.33%
0.27%
0.05 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
2.25%
2.7 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4.75%
9.5%
19 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Deglet Noor DatesBaked White Potatoes
Calcium
3.9%
1%
39 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
14%
0.206 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
12.8%
8%
1.02 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10.8%
6.75%
43 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
8.2%
0.262 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
8.86%
10.7%
62 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
11.6%
656 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.45%
0.91%
3 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.47%
2 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.64%
3.2%
0.29 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Baked White Potatoes:
Deglet Noor Dates have 1.5 times more Vitamin B2 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin B6, 31.5 times more Vitamin C and 2 times more Folate than Deglet Noor Dates. Both Deglet Noor Dates and Baked Whole White Potatoes have similar amounts of Thiamine, Vitamin B3 and Vitamin K per 100g.Both Deglet Noor Dates as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Deglet Noor Dates vs Baked White Potatoes:
Deglet Noor Dates have 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.2 times more Potassium and 6 times more Selenium than Baked Whole White Potatoes. Both Deglet Noor Dates and Baked Whole White Potatoes have similar amounts of Phosphorus and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Deglet Noor DatesBaked White Potatoes
Fat
0.4%
0.15%
0.39 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.38%
3.75%
2.45 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
57.7%
16%
75.03 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
9.72%
3.17%
282 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
87%
2.1%
63.35 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
21%
5.53%
8 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.13%
0.032 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
0.94%
0.003 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.09%
0.29%
0.016 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.55%
2.04%
20.53 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Deglet Noor Dates have 3.6 times more Carbohydrate, 3.1 times more Energy, 41.4 times more Sugars and 3.8 times more Fiber than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Water than Deglet Noor Dates. Both Deglet Noor Dates and Baked Whole White Potatoes have similar amounts of Protein per 100g.Both Deglet Noor Dates as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3 and Omega 6 in 100g.