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

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Deglet Noor Dates	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	97% 2820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	5.55% 205g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Deglet Noor Dates has 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.6 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 Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Deglet Noor Dates as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Deglet Noor Dates has 4.8 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 3.6 times more Potassium and 1.6 times more Selenium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium and 4.4 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled Spears Frozen Broccoli contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 10.1 times more Energy, 14 times more Carbohydrate, 43.1 times more Sugars and 2.7 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 14 times more Omega 3 and 1.3 times more Protein than Deglet Noor Dates.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.