Comparing Nutrients in 5 ounces Medjool Dates VS Carrots

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Carrots	Recommended Dietary Allowance
Energy	13.5% 393kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	130% 94g	9.27% 6.7g	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	62.6% 45.4g	1.08% 0.78g	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	% 47.8g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 5.1g	g per day for Men 19-50 years
Fiber	25% 9.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Carrots	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	16% 1.28mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	8.8% 0.2mg	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	12.6% 88mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	3.4% 125g	3700g per day for Men 19-50 years

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

• Medjool Dates have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Raw Carrots have similar amounts of Vitamin B2 per 5 oz.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Medjool Dates vs Carrots:

• Medjool Dates have 1.9 times more Calcium, 8 times more Copper, 3 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 4.1 times more Water than Medjool Dates.

Comparison of macro-nutrients per 5 ounces:

• Medjool Dates have 6.8 times more Energy, 7.8 times more Carbohydrate, 14 times more Sugars, 58.2 times more Fructose, 2.4 times more Fiber and 1.9 times more Protein than Raw Carrots.
• Both Medjool Dates as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.