Comparing Nutrients in 1 pound 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	44% 1279kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	396% 287g	9.2% 6.67g	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	123% 89g	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	% 90g	NA	g per day for Men 19-50 years
Sucrose	% 108g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	20% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	45.4% 0.59mg	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	21.5% 86μg	34% 136μg	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	2% 1.8mg	202% 182mg	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	1.5% 0.23mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.7% 177mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	21.7% 0.2mg	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	58% 4.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	64% 1.47mg	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	40% 281mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Boiled and Drained Spears Frozen Broccoli contains 14 times more Omega 3 and 1.3 times more Protein than Deglet Noor Dates.
• 1 pound of Deglet Noor Dates provide inadequate amounts of Omega 3
• 1 pound 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 pound.