Comparing Nutrients in 1 pound Medjool Dates VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Medjool Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	43.3% 1256kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	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	416% 302g	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	200% 145g	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	% 153g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	61% 0.79mg	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	17% 68μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	344% 310mg	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	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	29% 290mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	18% 0.16mg	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	51% 4.1mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	2.6% 97g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Medjool Dates vs Frozen Broccoli Spears:

• 1 pound of Medjool Dates has 3.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 8.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.3 times more Vitamin B9, more Vitamin C and 37.6 times more Vitamin K than Medjool Dates.
• 1 pound of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Medjool Dates as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Medjool Dates vs Frozen Broccoli Spears:

• 1 pound of Medjool Dates has 1.6 times more Calcium, 10.1 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2.8 times more Potassium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.2 times more Water than Medjool Dates.
• Both Medjool Dates and Frozen Broccoli Spears contain similar levels of Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Medjool Dates has 9.6 times more Energy, 14 times more Carbohydrate, 45.2 times more Sugars and 2.2 times more Fiber than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Protein than Medjool Dates.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy