Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Medjool Dates

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Medjool Dates: 108g

Medjool Dates have 10.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Medjool Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	62.5% 81g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	99% 72g	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	13.2% 9.58g	48% 34.7g	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	% 8.65g	% 36.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	91% 34.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	58% 32.4g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Medjool Dates	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	20.7% 0.27mg	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	193% 773μg	4.06% 16.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	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	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Medjool Dates	Recommended Dietary Allowance
Calcium	64.6% 646mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	43.6% 0.39mg	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	117% 9.35mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	14% 0.32mg	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	82.4% 577mg	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.62% 23g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Medjool Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Medjool Dates?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Medjool Dates:

• 300 calories of Frozen Chopped Broccoli have 79.1 times more Vitamin A, 11.3 times more Vitamin B1, 17 times more Vitamin B2, 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 5.6 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin C and 320 times more Vitamin K than Medjool Dates.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Medjool Dates have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Medjool Dates:

• 300 calories of Frozen Chopped Broccoli have 9.3 times more Calcium, 9.6 times more Iron, 3.6 times more Magnesium, 10.6 times more Manganese, 8.6 times more Phosphorus, 3.2 times more Potassium, 255.7 times more Sodium, 11.6 times more Zinc and 45.7 times more Water than Medjool Dates.
• Both Frozen Chopped Broccoli and Medjool Dates contain similar levels of Copper per 300 calories.
• 300 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 4.8 times more Fiber and 16.5 times more Protein than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.5 times more Carbohydrate, 4.6 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Medjool Dates offer comparable quantities of Energy per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein