Comparing Nutrients in 7 ounces 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	1.57% 45.6kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	114% 149g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	182% 132g	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	87.6% 63.5g	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	% 67g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	38% 0.49mg	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	3.97% 16μg	7.44% 29.8μg	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	4.4% 3.97mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Medjool Dates	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	80% 0.72mg	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	13% 1.03mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25.5% 0.59mg	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	5.67% 39.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	5% 185g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Medjool Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Medjool Dates:

• 7 ounces of Canned Carrots with Liquids and Salt have 87.6 times more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Medjool Dates.
• While 7 oz of Medjool Dates contain 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.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Medjool Dates:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Manganese, 240 times more Sodium and 4.4 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 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 7 ounces:

• 7 oz of Medjool Dates contain 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.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein