Comparing Nutrients in 7 ounces Medjool Dates VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Medjool Dates	Frozen Carrots	Recommended Dietary Allowance
Energy	19% 550kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	12% 15.7g	130g per day for Men 19-50 years
Sugars	182% 132g	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	g per day for Men 19-50 years
Fiber	35% 13.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	16.3% 0.15mg	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	22.3% 1.8mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	14.8% 0.34mg	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	9.36% 65.5mg	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Medjool Dates have 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 101.4 times more Vitamin A, more Vitamin C and 6.5 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Frozen Carrots provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Medjool Dates as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Medjool Dates have 1.8 times more Calcium, 4.9 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 68 times more Sodium and 4.2 times more Water than Medjool Dates.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 7.7 times more Energy, 9.5 times more Carbohydrate, 14 times more Sugars, 103.2 times more Fructose, 2 times more Fiber and 2.3 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Medjool Dates VS Frozen Carrots

What are the health benefits of Medjool Dates compared to Frozen Carrots?

Medjool dates are a good source of fiber, potassium, and antioxidants, which can support digestive health, heart health, and provide a natural energy boost. Frozen carrots are rich in beta-carotene, vitamin K, and fiber, which are beneficial for eye health, bone health, and digestion. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Medjool Dates or Frozen Carrots?

Both Medjool dates and frozen carrots can be part of a healthy diet, but if your goal is weight loss, frozen carrots would be the better option. Medjool dates are high in natural sugars and calories, while frozen carrots are low in calories and high in fiber, making them a more filling and weight-loss-friendly choice. Remember, weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense foods like frozen carrots can help support your goals.

Should I eat more Medjool Dates or more Frozen Carrots to gain more muscles while training consistently?

Both Medjool dates and frozen carrots can be beneficial for muscle gain, but for different reasons. Medjool dates are a good source of natural sugars and carbohydrates, which can provide quick energy for your workouts. On the other hand, frozen carrots are rich in beta-carotene, which is a precursor to vitamin A and important for muscle repair and growth. To support muscle gain while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods. You can incorporate both Medjool dates and frozen carrots into your diet to reap the benefits of their unique nutritional profiles. Additionally, make sure to include an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts to support muscle recovery and growth.

What is the environmental impact of producing Medjool Dates compared to Frozen Carrots?

The environmental impact of producing Medjool Dates is generally higher compared to Frozen Carrots. Date palms require a significant amount of water to grow, and their cultivation can contribute to water scarcity in arid regions where they are typically grown. On the other hand, carrots have a lower water footprint and can be grown in a wider range of climates, reducing the overall environmental impact. Additionally, transportation and packaging of Medjool Dates, which are often imported from regions like the Middle East, can further increase their carbon footprint compared to locally grown frozen carrots.