Comparing Nutrients in 300 calories Medjool Dates VS Carrots

Weight per 300 calories

• Medjool Dates: 108g
• Carrots: 732g

Medjool Dates have 6.8 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Medjool Dates or Carrots?

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81g	54% 70g	130g per day for Men 19-50 years
Sugars	99% 72g	48% 34.7g	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	48% 34.7g	5.55% 4.02g	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	% 36.5g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 26.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	54% 20.5g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Carrots	Recommended Dietary Allowance
Vitamin A	0.84% 7.6μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.06% 16.2μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.92μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Carrots	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	12% 0.97mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	45.5% 1.05mg	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	9.6% 67mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.072% 1.1mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.62% 23g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Medjool Dates vs Carrots:

• Raw Carrots contain 805.9 times more Vitamin A, 8.9 times more Vitamin B1, 6.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and 33 times more Vitamin K than Medjool Dates.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Medjool Dates vs Carrots:

• Raw Carrots contain 3.5 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus, 3.1 times more Potassium, 466.2 times more Sodium, 3.7 times more Zinc and 28 times more Water than Medjool Dates.
• Both Medjool Dates and Raw Carrots have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Medjool Dates have 2.1 times more Sugars and 8.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.8 times more Fiber and 3.5 times more Protein than Medjool Dates.
• Both Medjool Dates and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.