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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Medjool Dates	Recommended Dietary Allowance
Energy	3.6% 104kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	416% 302g	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	200% 145g	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	% 153g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	80% 30.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	309% 2781μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	87% 1.13mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0% 0mg	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	NA	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	Medjool Dates	Recommended Dietary Allowance
Calcium	14% 141mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	182% 1.64mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	58.4% 1.34mg	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	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Medjool 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 Medjool Dates:

• 1 pound of Canned Carrots with Liquids and Salt has 87.6 times more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Medjool Dates.
• While 1 lb of Medjool Dates contains 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.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Medjool Dates have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Manganese, 240 times more Sodium and 4.4 times more Water than Medjool Dates.
• While 1 lb of Medjool Dates contains 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.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Medjool Dates contains 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.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein