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Comparing Nutrients in 100 grams Medjool DatesVS Carrots

Macros Ratio

Protein Fat Carbs

Medjool Dates
2%
0%
98%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

9.55%277kcal
Energy
1.4%41kcal
277 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
0.25%0.24g
0.15 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.1%0.032g
NA gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.13%0.002g
NA gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.59%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
7.37%9.6g
75 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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92%66.5g
Sugars
6.54%4.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
66.5 gvs4.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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44%32g
Fructose
0.76%0.55g
≤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]
32 gvs0.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%33.7g
Glucose
%0.59g
33.7 gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.53g
Sucrose
%3.6g
0.53 gvs3.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.6%6.7g
Fiber
7.37%2.8g
6.7 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.23%1.8g
Protein
1.66%0.93g
1.8 gvs0.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.78%7μg
Vitamin A
93%835μg
RAE, retinol activity equivalents
7 μgvs835 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg
Vitamin B1
5.5%0.066mg
Thiamine
0.05 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.06 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg
Vitamin B5
5.46%0.27mg
Pantothenic acid
0.81 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.25 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.4%2.22μg
Biotin
NA μgvs2.22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.75%15μg
Vitamin B9
4.75%19μg
Folates and Folic Acid
15 μgvs19 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
6.56%5.9mg
Ascorbic acid
0 mgvs5.9 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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NA
Vitamin E
4.4%0.66mg
Tocopherols and Tocotrienols
NA mgvs0.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
11%13μg
Phytomenadione or phylloquinone
2.7 μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
3.3%33mg
64 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.2%0.36mg
Copper
5%0.045mg
0.36 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.08%3.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.3%0.9mg
Iron
3.75%0.3mg
0.9 mgvs0.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54mg
Magnesium
2.86%12mg
54 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg
Manganese
6.2%0.14mg
0.3 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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8.86%62mg
Phosphorus
5%35mg
62 mgvs35 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%696mg
Potassium
9.4%320mg
696 mgvs320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0.18%0.1μg
NA μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
4.6%69mg
1 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4%0.44mg
Zinc
2.2%0.24mg
0.44 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.58%21.3g
Water
2.4%88.3g
21.3 gvs88.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Medjool Dates vs Carrots:
Comparing minerals per 100 grams for Medjool Dates vs Carrots:
Comparison of macro-nutrients per 100 grams:



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