Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Deglet Noor Dates	Recommended Dietary Allowance
Energy	3.6% 104kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	262% 340g	130g per day for Men 19-50 years
Sugars	15.4% 11g	396% 287g	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	NA	123% 89g	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	NA	% 90g	g per day for Men 19-50 years
Sucrose	NA	% 108g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	95% 36.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	57.6% 0.75mg	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	9.07% 36.3μg	21.5% 86μg	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	10% 9.07mg	2% 1.8mg	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	22% 3.3mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	14% 141mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	104% 0.93mg	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	29.5% 2.36mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	51.7% 1.2mg	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	13% 91mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	87.5% 2976mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Deglet Noor Dates per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Deglet Noor Dates:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 5 times more Vitamin C, 14.6 times more Vitamin E and 3.6 times more Vitamin K than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Deglet Noor Dates:

• 1 pound of Canned Carrots with Liquids and Salt has 1.7 times more Manganese, 120 times more Sodium and 4.5 times more Water than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 1.3 times more Calcium, 2 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 3.1 times more Phosphorus, 3.8 times more Potassium and 7.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Deglet Noor Dates contain similar levels of Zinc per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Deglet Noor Dates contains 12.3 times more Energy, 14 times more Carbohydrate, 25.8 times more Sugars, 4.4 times more Fiber and 4.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6 in one pound.