CALORIC DENSITY
Potato, flesh & skn, raw
Dates, medjool
0.77
2.77
11352
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 = 5g
Protein = 1g
Carbohydrates = 45g
Carbohydrates = 54g
Fat = 0g
Fat = 0g
Fiber = 6g
Fiber = 5g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 5g 1g Carbohydrate 45g 54g Fiber 6g 5g Fat 0g 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 = 7%
Choline = 2%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 68%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 6%
Vitamin K = 2%
Choline 7% 2% Vitamin A 0% 1% Vitamin C 68% 0% Vitamin E 0% 0% Vitamin K 6% 2%
Potato have significantly more Vitamins C than dates. Potato are a good source of Thiamin, Niacin, Potassium, Phosphorus, Iron. Potato are a great source of Vitamin C, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 21%
Vitamin B1 = 4%
Vitamin B2 = 8%
Vitamin B2 = 4%
Vitamin B3 = 23%
Vitamin B3 = 10%
Vitamin B5 = 15%
Vitamin B5 = 12%
Vitamin B6 = 70%
Vitamin B6 = 16%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 21% 4% Vitamin B2 8% 4% Vitamin B3 23% 10% Vitamin B5 15% 12% Vitamin B6 70% 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 = 1%
Sodium = 0%
Potassium = 31%
Potassium = 14%
Calcium = 6%
Calcium = 9%
Magnesium = 17%
Magnesium = 11%
Phosphorus = 26%
Phosphorus = 8%
Iron = 34%
Iron = 11%
Manganese = 17%
Manganese = 9%
Selenium = 2%
Selenium = 0%
Copper = 28%
Copper = 26%
Zinc = 8%
Zinc = 3%
Sodium 1% 0% Potasium 31% 14% Calcium 6% 9% Magnesium 17% 11% Phosphorus 26% 8% Iron 34% 11% Manganese 17% 9% Selenium 2% 0% Copper 28% 26% Zinc 8% 3%
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