Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS 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	1.27% 37kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	81.7% 106g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	11% 4.25g	25% 9.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Medjool Dates	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Medjool Dates	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	57% 0.51mg	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	14.4% 1.15mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Medjool Dates:

• 5 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 1.6 times more Vitamin B2, 4.5 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Medjool Dates.
• While 5 oz of Medjool Dates contain 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Medjool Dates provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Medjool Dates have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Medjool Dates:

• 5 ounces of Frozen Chopped Broccoli have 4.3 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 9.5 times more Copper, 3 times more Magnesium and 3.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Medjool Dates contain similar levels of Calcium, Iron, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 10.7 times more Energy, 15.7 times more Carbohydrate, 49.2 times more Sugars, 38.6 times more Fructose and 2.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy