Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Energy	97% 2820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	22% 28.5g	130g per day for Men 19-50 years
Sugars	874% 634g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 238g	% 1.1g	g per day for Men 19-50 years
Fiber	211% 80g	71% 27g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Calcium	39% 390mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	5.55% 205g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Deglet Noor Dates has 1.8 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B9, 50.5 times more Vitamin C, 32.4 times more Vitamin E and 83 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Deglet Noor Dates has 4.9 times more Copper, 2 times more Magnesium, 3.3 times more Potassium and 3 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.8 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 16.5 times more Sodium, 2.7 times more Zinc and 4.5 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Broccoli Raab contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 12.8 times more Energy, 26.3 times more Carbohydrate, 166.7 times more Sugars, 115.3 times more Fructose and 3 times more Fiber than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 63 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 Broccoli Raab provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.