Comparing Nutrients in 500 calories Deglet Noor Dates VS Cooked Frozen Carrots

Weight per 500 calories

• Deglet Noor Dates: 177g
• Cooked Frozen Carrots: 1351g

Deglet Noor Dates have 7.6 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Deglet Noor Dates or Cooked Frozen Carrots?

Macros Ratio

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

Macro Nutrients

	Deglet Noor Dates	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	80.4% 104g	130g per day for Men 19-50 years
Sugars	155% 112g	76% 55g	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% 34.8g	5.2% 3.8g	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	% 35.3g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 42g	% 46.5g	g per day for Men 19-50 years
Fiber	37.3% 14g	117% 44.6g	38g per day for Men 19-50 years
Protein	7.76% 4.34g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	87.3% 1.14mg	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	8.42% 33.7μg	37% 149μg	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	0.79% 0.71mg	34.5% 31mg	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	0.59% 0.089mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	6.9% 69mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	123% 1.1mg	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	22.6% 1.8mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	18% 76.2mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	98% 2.26mg	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	15.7% 110mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	33% 1221g	3700g per day for Men 19-50 years

Deglet Noor Dates VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Deglet Noor Dates or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 4.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4.4 times more Vitamin B9, 43.8 times more Vitamin C, 154 times more Vitamin E and 38.4 times more Vitamin K than Deglet Noor Dates.
• 500 calories of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Deglet Noor Dates as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Deglet Noor Dates vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 6.8 times more Calcium, 3 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium, 224.8 times more Sodium, 9.2 times more Zinc and 33.5 times more Water than Deglet Noor Dates.
• 500 calories of Deglet Noor Dates lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Deglet Noor Dates have 1.3 times more Carbohydrate, 2 times more Sugars and 9.2 times more Fructose than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 111.8 times more Omega 3, 137.7 times more Omega 6, 3.1 times more Fiber and 1.8 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Deglet Noor Dates provide inadequate amounts of Omega 3, Omega 6 and Protein