Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Frozen Broccoli Spears	Deglet Noor Dates	Recommended Dietary Allowance
Energy	10% 290kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	577% 750g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	874% 634g	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	NA	270% 196g	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	NA	% 199g	g per day for Men 19-50 years
Sucrose	NA	% 238g	g per day for Men 19-50 years
Fiber	79% 30g	211% 80g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	127% 1.65mg	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	235% 940μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	4.44% 4mg	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	90% 13.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	41% 410mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	229% 2.06mg	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	90% 7.2mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	114% 2.62mg	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	84.3% 590mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Deglet Noor Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Deglet Noor Dates:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B9, 170.8 times more Vitamin C, 27 times more Vitamin E and 37.6 times more Vitamin K than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 2.8 times more Vitamin B3 and 2.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Deglet Noor Dates provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Deglet Noor Dates:

• 1 kilogram of Frozen Broccoli Spears has 4.4 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 5.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.6 times more Potassium and 1.6 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Deglet Noor Dates contain similar levels of Calcium, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 41.7 times more Omega 3 and 1.2 times more Protein than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 9.7 times more Energy, 14 times more Carbohydrate, 43.1 times more Sugars and 2.7 times more Fiber than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in one kilogram.