Comparing Nutrients in 300 calories Deglet Noor DatesVS Boiled Carrots

Weight per 300 calories

Deglet Noor Dates

106g

Boiled Carrots

857g

Deglet Noor Dates have 8.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Deglet Noor Dates or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates

96%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Deglet Noor Datesvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.41g

Fat

1.6%1.54g

0.41 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.034g

Saturated Fat

0.8%0.26g

0.034 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.2%0.003g

Omega 3

0.54%0.009g

0.003 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.1%0.017g

Omega 6

4.4%0.75g

0.017 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.4%80g

Carbohydrate

54%70.5g

80 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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93%67.4g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

67.4 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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28.8%21g

Fructose

4.26%3.1g

≤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]

21 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g

Glucose

%3.43g

21 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.3g

Sucrose

%23g

25.3 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.4%8.5g

Fiber

67.7%25.7g

8.5 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.65%2.6g

Protein

11.6%6.5g

2.6 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Deglet Noor Datesvs Boiled Carrots

0%0μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

0 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.6%0.055mg

Vitamin B1

47%0.57mg

Thiamine

0.055 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.4%0.07mg

Vitamin B2

29%0.38mg

Riboflavin

0.07 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.47%1.36mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.63mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.63 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg

Vitamin B6

101%1.3mg

Pyridoxine

0.18 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.05%20.2μg

Vitamin B9

30%120μg

Folates and Folic Acid

20.2 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.47%0.43mg

Vitamin C

34.3%31mg

Ascorbic acid

0.43 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.35%0.053mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.053 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.4%2.87μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

2.87 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Deglet Noor Datesvs Boiled Carrots

4.15%41.5mg

Calcium

25.7%257mg

41.5 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.3%0.22mg

Copper

16%0.15mg

0.22 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.6%1.1mg

Iron

36.4%2.9mg

1.1 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.7mg

Magnesium

20.4%85.7mg

45.7 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg

Manganese

57.8%1.33mg

0.28 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.42%66mg

Phosphorus

36.7%257mg

66 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%698mg

Potassium

59.2%2014mg

698 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

11%6μg

3.2 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.13mg

Sodium

33%497mg

2.13 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg

Zinc

15.6%1.7mg

0.31 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.59%22g

Water

21%773g

22 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Deglet Noor Dates vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 10.2 times more Vitamin B1, 5.4 times more Vitamin B2, 4.1 times more Vitamin B3, 3.2 times more Vitamin B5, 7.5 times more Vitamin B6, 5.9 times more Vitamin B9, 72.5 times more Vitamin C, 166 times more Vitamin E and 40.9 times more Vitamin K than Deglet Noor Dates.
Both Deglet Noor Dates as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Deglet Noor Dates vs Boiled Carrots:

Deglet Noor Dates have 1.5 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.2 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Selenium, 233.7 times more Sodium, 5.6 times more Zinc and 35.4 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 300 calories:

Deglet Noor Dates have 2.3 times more Sugars and 6.8 times more Fructose than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 43.8 times more Omega 6, 3 times more Fiber and 2.5 times more Protein than Deglet Noor Dates.
Both Deglet Noor Dates and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Deglet Noor Dates as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Deglet Noor DatesVS ElderberriesBoiled CarrotsVS ElderberriesDeglet Noor DatesVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Deglet Noor DatesVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Deglet Noor Dates or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: