Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Cooked Frozen Carrots	Deglet Noor Dates	Recommended Dietary Allowance
Energy	12.8% 370kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	577% 750g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	874% 634g	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	3.86% 2.8g	270% 196g	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	% 3.6g	% 199g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 238g	g per day for Men 19-50 years
Fiber	87% 33g	211% 80g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	127% 1.65mg	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	27.5% 110μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	4.44% 4mg	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	67.3% 10mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	35% 350mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	229% 2.06mg	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	66.3% 5.3mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	114% 2.62mg	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	44.3% 310mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Deglet Noor Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Deglet Noor Dates:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 5.8 times more Vitamin C, 20.2 times more Vitamin E and 5 times more Vitamin K than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Deglet Noor Dates:

• 1 kilogram of Cooked Frozen Carrots has 29.5 times more Sodium, 1.2 times more Zinc and 4.4 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 2.5 times more Copper, 1.9 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium and 5 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Deglet Noor Dates contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 14.7 times more Omega 3 than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 7.6 times more Energy, 9.7 times more Carbohydrate, 15.5 times more Sugars, 70 times more Fructose, 2.4 times more Fiber and 4.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in one kilogram.