CALORIC DENSITY
Dates, medjool
Apples, raw, with skin
2.77
0.52
9421
9003
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 1g
Protein = 1g
Carbohydrates = 54g
Carbohydrates = 53g
Fat = 0g
Fat = 1g
Fiber = 5g
Fiber = 9g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 1g 1g Carbohydrate 54g 53g Fiber 5g 9g Fat 0g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 2%
Choline = 3%
Vitamin A = 1%
Vitamin A = 2%
Vitamin C = 0%
Vitamin C = 24%
Vitamin E = 0%
Vitamin E = 6%
Vitamin K = 2%
Vitamin K = 11%
Choline 2% 3% Vitamin A 1% 2% Vitamin C 0% 24% Vitamin E 0% 6% Vitamin K 2% 11%
Apples have significantly more Vitamins E, C, K than dates. Apples are a good source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 4%
Vitamin B1 = 7%
Vitamin B2 = 4%
Vitamin B2 = 9%
Vitamin B3 = 10%
Vitamin B3 = 3%
Vitamin B5 = 12%
Vitamin B5 = 5%
Vitamin B6 = 16%
Vitamin B6 = 14%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 4% 7% Vitamin B2 4% 9% Vitamin B3 10% 3% Vitamin B5 12% 5% Vitamin B6 16% 14% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 14%
Potassium = 12%
Calcium = 9%
Calcium = 5%
Magnesium = 11%
Magnesium = 5%
Phosphorus = 8%
Phosphorus = 7%
Iron = 11%
Iron = 8%
Manganese = 9%
Manganese = 6%
Selenium = 0%
Selenium = 0%
Copper = 26%
Copper = 10%
Zinc = 3%
Zinc = 2%
Sodium 0% 0% Potasium 14% 12% Calcium 9% 5% Magnesium 11% 5% Phosphorus 8% 7% Iron 11% 8% Manganese 9% 6% Selenium 0% 0% Copper 26% 10% Zinc 3% 2%
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winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
