Comparing Nutrients in 1 kilogram Medjool Dates VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Medjool Dates	Carrots	Recommended Dietary Allowance
Energy	96% 2770kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	73.7% 96g	130g per day for Men 19-50 years
Sugars	917% 665g	65.4% 47.4g	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	441% 320g	7.6% 5.5g	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	% 337g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 36g	g per day for Men 19-50 years
Fiber	176% 67g	73.7% 28g	38g per day for Men 19-50 years
Protein	32.3% 18g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Carrots	Recommended Dietary Allowance
Calcium	64% 640mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	113% 9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	62% 1.43mg	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	88.6% 620mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	5.76% 213g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Carrots:

• Medjool Dates have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Raw Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medjool Dates vs Carrots:

• Medjool Dates have 1.9 times more Calcium, 8 times more Copper, 3 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 4.1 times more Water than Medjool Dates.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 6.8 times more Energy, 7.8 times more Carbohydrate, 14 times more Sugars, 58.2 times more Fructose, 2.4 times more Fiber and 1.9 times more Protein than Raw Carrots.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.