Comparing Nutrients in 5 ounces Broccoli Raab VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Broccoli Raab	Medjool Dates	Recommended Dietary Allowance
Energy	1.08% 31kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	81.7% 106g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 47.8g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.75g	g per day for Men 19-50 years
Fiber	10% 3.83g	25% 9.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Medjool Dates	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Medjool Dates	Recommended Dietary Allowance
Calcium	15.3% 153mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Medjool Dates per 5 oz

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

• 5 ounces of Broccoli Raab have 18.7 times more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.5 times more Vitamin B9, more Vitamin C and 83 times more Vitamin K than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli Raab.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Medjool Dates have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 1.7 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 33 times more Sodium, 1.8 times more Zinc and 4.3 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 8.6 times more Copper, 2.5 times more Magnesium and 3.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Medjool Dates contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.8 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 12.6 times more Energy, 26.3 times more Carbohydrate, 174.9 times more Sugars, 188.2 times more Fructose and 2.5 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy