Comparing Nutrients in 5 ounces Boiled Broccoli VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Boiled Broccoli	Medjool Dates	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	81.7% 106g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	130% 94g	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	1.45% 1.05g	62.6% 45.4g	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	% 0.69g	% 47.8g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.75g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	25% 9.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Medjool Dates	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	27% 0.35mg	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	38.3% 153μg	5.3% 21.3μg	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	102% 92mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Medjool Dates	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	18.2% 0.42mg	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	13.6% 95mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Medjool Dates:

• 5 ounces of Boiled Broccoli have 11 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 7.2 times more Vitamin B9, more Vitamin C and 52.3 times more Vitamin K than Medjool Dates.
• While 5 oz of Medjool Dates contain 2.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Medjool Dates provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Medjool Dates have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Medjool Dates:

• 5 ounces of Boiled Broccoli have 41 times more Sodium and 4.2 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.6 times more Calcium, 5.9 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese and 2.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Medjool Dates contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.3 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 7.9 times more Energy, 10.4 times more Carbohydrate, 47.8 times more Sugars, 43.2 times more Fructose and 2 times more Fiber than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy