Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Energy	97% 2820kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	69% 89.5g	130g per day for Men 19-50 years
Sugars	874% 634g	30.3% 22g	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	13% 9.3g	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	% 199g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 238g	% 4.6g	g per day for Men 19-50 years
Fiber	211% 80g	100% 38g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Calcium	39% 390mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	5.55% 205g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Brussels Sprouts:

• 1 kilogram of Deglet Noor Dates has 1.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 212.5 times more Vitamin C, 17.6 times more Vitamin E and 65.6 times more Vitamin K than Deglet Noor Dates.
• 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 Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Deglet Noor Dates vs Brussels Sprouts:

• 1 kilogram of Deglet Noor Dates has 2.9 times more Copper, 1.9 times more Magnesium, 1.7 times more Potassium and 1.9 times more Selenium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.4 times more Iron, 1.3 times more Manganese, 1.4 times more Zinc and 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Brussels Sprouts contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Deglet Noor Dates has 6.6 times more Energy, 8.4 times more Carbohydrate, 28.8 times more Sugars, 21.1 times more Fructose and 2.1 times more Fiber than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 33 times more Omega 3 and 1.4 times more Protein than Deglet Noor Dates.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.