Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Deglet Noor Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	97% 2820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	41% 53.5g	130g per day for Men 19-50 years
Sugars	874% 634g	20.3% 14.7g	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	270% 196g	NA	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	79% 30g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	100% 1.3mg	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	47.5% 190μg	140% 560μg	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	4.44% 4mg	446% 401mg	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	3.33% 0.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	37.8% 0.34mg	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	128% 10mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	97% 2.23mg	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	88.6% 620mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	5.55% 205g	24.5% 907g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.9 times more Vitamin B9, 100.3 times more Vitamin C, 26.4 times more Vitamin E and 32.6 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Deglet Noor Dates as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Deglet Noor Dates have 6.1 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 1.3 times more Phosphorus, 4.6 times more Potassium and 4.3 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.4 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Deglet Noor Dates have 10.1 times more Energy, 14 times more Carbohydrate, 43.1 times more Sugars and 2.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Omega 3 and 1.3 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.