Comparing Nutrients in 14 ounces Medjool Dates VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Medjool Dates	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	38% 1099kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	364% 264g	13.5% 9.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	175% 127g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 134g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	13% 7.2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.7% 3.57mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 246mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medjool Dates vs Canned Carrots with Liquids and Salt:

• Medjool Dates have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 5.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Medjool Dates.
• Both Medjool Dates as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Medjool Dates vs Canned Carrots with Liquids and Salt:

• Medjool Dates have 2.1 times more Calcium, 3.5 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 3.1 times more Phosphorus, 4 times more Potassium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Manganese, 240 times more Sodium and 4.4 times more Water than Medjool Dates.

Comparison of macro-nutrients per 14 ounces:

• Medjool Dates have 12 times more Energy, 14 times more Carbohydrate, 27 times more Sugars, 3.7 times more Fiber and 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Medjool Dates as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.