Comparing Nutrients in 500 calories Deglet Noor DatesVS Carrots

Weight per 500 calories

Deglet Noor Dates

177g

Carrots

1220g

Deglet Noor Dates have 6.9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Deglet Noor Dates or Carrots?

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates

96%

Carrots

87%

500 kcal ▼

Macro Nutrients

Deglet Noor Datesvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.71%0.69g

Fat

3%2.93g

0.69 gvs2.93 g

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

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0.18%0.057g

Saturated Fat

1.2%0.39g

0.057 gvs0.39 g

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

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0.33%0.005g

Omega 3

1.52%0.024g

0.005 gvs0.024 g

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

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0.17%0.028g

Omega 6

7.17%1.2g

0.028 gvs1.2 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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102%133g

Carbohydrate

90%117g

133 gvs117 g

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

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155%112g

Sugars

79.7%58g

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

112 gvs58 g

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

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48%34.8g

Fructose

9.25%6.7g

≤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]

34.8 gvs6.7 g

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

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%35.3g

Glucose

%7.2g

35.3 gvs7.2 g

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

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%42g

Sucrose

%43.8g

42 gvs43.8 g

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

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37.3%14g

Fiber

90%34g

14 gvs34 g

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

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7.76%4.34g

Protein

20.3%11.3g

4.34 gvs11.3 g

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

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Vitamins

Deglet Noor Datesvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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7.7%0.092mg

Vitamin B1

67%0.8mg

Thiamine

0.092 mgvs0.8 mg

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

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9%0.12mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.12 mgvs0.71 mg

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

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14%2.26mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs12 mg

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

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21%1.04mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.04 mgvs3.33 mg

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

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22.5%0.29mg

Vitamin B6

129%1.7mg

Pyridoxine

0.29 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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8.42%33.7μg

Vitamin B9

58%232μg

Folates and Folic Acid

33.7 μgvs232 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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0.79%0.71mg

Vitamin C

80%72mg

Ascorbic acid

0.71 mgvs72 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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0.59%0.089mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.089 mgvs8.05 mg

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

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4%4.8μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

4.8 μgvs161 μg

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

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Minerals

Deglet Noor Datesvs Carrots

6.9%69mg

Calcium

40.2%402mg

69 mgvs402 mg

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

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40.6%0.37mg

Copper

61%0.55mg

0.37 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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22.6%1.8mg

Iron

45.7%3.66mg

1.8 mgvs3.66 mg

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

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18%76.2mg

Magnesium

35%146mg

76.2 mgvs146 mg

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

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20%0.46mg

Manganese

76%1.74mg

0.46 mgvs1.74 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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15.7%110mg

Phosphorus

61%427mg

110 mgvs427 mg

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

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34.2%1163mg

Potassium

115%3902mg

1163 mgvs3902 mg

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

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9.67%5.3μg

Selenium

2.2%1.2μg

5.3 μgvs1.2 μg

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

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0.24%3.55mg

Sodium

56%841mg

3.55 mgvs841 mg

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

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4.67%0.51mg

Zinc

26.6%2.93mg

0.51 mgvs2.93 mg

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

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0.98%36.4g

Water

29%1077g

36.4 gvs1077 g

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

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Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Carrots:

Raw Carrots contain more Vitamin A, 8.7 times more Vitamin B1, 6 times more Vitamin B2, 5.3 times more Vitamin B3, 3.2 times more Vitamin B5, 5.8 times more Vitamin B6, 6.9 times more Vitamin B9, 101.5 times more Vitamin C, 90.8 times more Vitamin E and 33.6 times more Vitamin K than Deglet Noor Dates.
Both Deglet Noor Dates as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Deglet Noor Dates vs Carrots:

Deglet Noor Dates have 4.4 times more Selenium than Raw Carrots.
While Raw Carrots contain 5.8 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 237.3 times more Sodium, 5.7 times more Zinc and 29.6 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 500 calories:

Deglet Noor Dates have 1.9 times more Sugars and 5.2 times more Fructose than Raw Carrots.
While Raw Carrots contain 43 times more Omega 6, 2.4 times more Fiber and 2.6 times more Protein than Deglet Noor Dates.
Both Deglet Noor Dates and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Deglet Noor Dates as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Deglet Noor DatesVS ElderberriesCarrotsVS ElderberriesDeglet Noor DatesVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Deglet Noor DatesVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Deglet Noor Dates or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: