Comparing Nutrients in 14 ounces Medjool Dates VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38% 1099kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	14.6% 19g	130g per day for Men 19-50 years
Sugars	364% 264g	7.4% 5.36g	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	175% 127g	4.54% 3.3g	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	% 134g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	39.7% 0.52mg	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	15% 59.5μg	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	16.8% 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	44.7% 3.57mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	50.7% 1.17mg	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	35% 246mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Medjool Dates versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Medjool Dates vs Frozen Chopped Broccoli:

• 14 ounces of Medjool Dates have 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.4 times more Vitamin A, 1.6 times more Vitamin B2, 4.5 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Medjool Dates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Medjool Dates vs Frozen Chopped Broccoli:

• 14 ounces of Medjool Dates have 9.5 times more Copper, 3 times more Magnesium, 1.2 times more Phosphorus and 3.3 times more Potassium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4.3 times more Water than Medjool Dates.
• Both Medjool Dates and Frozen Chopped Broccoli contain similar levels of Calcium, Iron, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Medjool Dates have 10.7 times more Energy, 15.7 times more Carbohydrate, 49.2 times more Sugars, 38.6 times more Fructose and 2.2 times more Fiber than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Protein than Medjool Dates.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy