Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Carrots with Salt	Medjool Dates	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	81.7% 106g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	130% 94g	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	62.6% 45.4g	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	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	88% 791μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27% 0.35mg	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	3.2% 12.8μg	5.3% 21.3μg	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	4.25% 3.83mg	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	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Medjool Dates	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	57% 0.51mg	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	11.3% 0.91mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	18.2% 0.42mg	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	4.86% 34mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Medjool Dates:

• 5 ounces of Canned Carrots with Salt have 79.7 times more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Medjool Dates.
• While 5 oz of Medjool Dates contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 6 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Medjool Dates have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Medjool Dates:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Manganese, 242 times more Sodium and 4.4 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 2.6 times more Calcium, 3.5 times more Copper, 1.4 times more Iron, 6.8 times more Magnesium, 2.6 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Medjool Dates contain 11.1 times more Energy, 13.5 times more Carbohydrate, 26.8 times more Sugars, 4.5 times more Fiber and 2.8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein