Comparing Nutrients in 7 ounces Medjool Dates VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Medjool Dates	Boiled Carrots	Recommended Dietary Allowance
Energy	19% 550kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	182% 132g	9.44% 6.85g	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	87.6% 63.5g	0.99% 0.71g	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	% 67g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 5.36g	g per day for Men 19-50 years
Fiber	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	23.4% 0.3mg	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	7.44% 29.8μg	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Boiled Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	22.3% 1.8mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	13.4% 0.31mg	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	17.6% 123mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Medjool Dates vs Boiled Carrots:

• Medjool Dates have 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 121.7 times more Vitamin A, 1.3 times more Vitamin B1, more Vitamin C and 5.1 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 7 oz.
• Both Medjool Dates as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Medjool Dates vs Boiled Carrots:

• Medjool Dates have 2.1 times more Calcium, 21.3 times more Copper, 2.6 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 58 times more Sodium and 4.2 times more Water than Medjool Dates.

Comparison of macro-nutrients per 7 ounces:

• Medjool Dates have 7.9 times more Energy, 9.1 times more Carbohydrate, 19.3 times more Sugars, 88.9 times more Fructose, 2.2 times more Fiber and 2.4 times more Protein than Boiled and Drained Carrots.
• Both Medjool Dates as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.