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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Energy	4.38% 127kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	262% 340g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	396% 287g	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	123% 89g	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	% 90g	g per day for Men 19-50 years
Sucrose	NA	% 108g	g per day for Men 19-50 years
Fiber	36% 13.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	25% 14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	57.6% 0.75mg	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	63.5% 254μg	21.5% 86μg	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	202% 182mg	2% 1.8mg	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	40% 6mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	15% 150mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	104% 0.93mg	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	34.6% 2.77mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	51.7% 1.2mg	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	31.8% 222mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	87.5% 2976mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 411g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Deglet Noor Dates per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.2 times more Vitamin B2, 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.
• While 1 lb of Deglet Noor Dates contains 2.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Deglet Noor Dates provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 4.4 times more Water than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 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.
• Both Cooked Chopped Frozen Broccoli and Deglet Noor Dates contain similar levels of Calcium, Manganese and Zinc per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 14 times more Omega 3 and 1.3 times more Protein than Deglet Noor Dates.
• While 1 lb of Deglet Noor Dates contains 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.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in one pound.