Comparing Nutrients in 100 grams 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	9.55% 277kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	92% 66.5g	6.57% 4.76g	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	44% 32g	0.43% 0.31g	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	% 33.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 4.05g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.3% 0.095mg	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	3.75% 15μg	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.4% 64mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	40.2% 0.36mg	8.22% 0.074mg	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% 0.9mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	7.43% 0.17mg	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	8.86% 62mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Medjool Dates vs Frozen Carrots:

• 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, Unprepared.
• While 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, Unprepared have similar amounts of Vitamin B1 per 100 g.
• Both Medjool Dates as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Medjool Dates vs Frozen Carrots:

• 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, Unprepared.
• While Frozen Carrots, Unprepared contain 68 times more Sodium and 4.2 times more Water than Medjool Dates.

Comparison of macro-nutrients per 100 grams:

• 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, Unprepared.
• Both Medjool Dates as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 100 g.