CALORIC DENSITY
Grapes, american type (slip skn), raw
Dates, medjool
0.67
2.77
9131
9421
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 = 2g
Protein = 1g
Carbohydrates = 51g
Carbohydrates = 54g
Fat = 1g
Fat = 0g
Fiber = 3g
Fiber = 5g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 1g Carbohydrate 51g 54g Fiber 3g 5g Fat 1g 0g Monounsat. Fat 0g 0g 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 = 4%
Choline = 2%
Vitamin A = 2%
Vitamin A = 1%
Vitamin C = 16%
Vitamin C = 0%
Vitamin E = 5%
Vitamin E = 0%
Vitamin K = 54%
Vitamin K = 2%
Choline 4% 2% Vitamin A 2% 1% Vitamin C 16% 0% Vitamin E 5% 0% Vitamin K 54% 2%
Grapes have significantly more Vitamins C, K than dates. Grapes are a good source of Thiamin, Vitamin B6. Grapes are a great source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 28%
Vitamin B1 = 4%
Vitamin B2 = 16%
Vitamin B2 = 4%
Vitamin B3 = 8%
Vitamin B3 = 10%
Vitamin B5 = 1%
Vitamin B5 = 12%
Vitamin B6 = 30%
Vitamin B6 = 16%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 28% 4% Vitamin B2 16% 4% Vitamin B3 8% 10% Vitamin B5 1% 12% Vitamin B6 30% 16% 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 = 16%
Potassium = 14%
Calcium = 8%
Calcium = 9%
Magnesium = 4%
Magnesium = 11%
Phosphorus = 5%
Phosphorus = 8%
Iron = 14%
Iron = 11%
Manganese = 93%
Manganese = 9%
Selenium = 1%
Selenium = 0%
Copper = 12%
Copper = 26%
Zinc = 1%
Zinc = 3%
Sodium 0% 0% Potasium 16% 14% Calcium 8% 9% Magnesium 4% 11% Phosphorus 5% 8% Iron 14% 11% Manganese 93% 9% Selenium 1% 0% Copper 12% 26% Zinc 1% 3%
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