Comparing Nutrients in 5 ounces Medjool Dates VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Medjool Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.5% 393kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	130% 94g	2.87% 2.1g	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	62.6% 45.4g	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	% 47.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14% 0.18mg	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	5.3% 21.3μg	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	5.35% 0.048mg	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	16% 1.28mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	13.7% 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	12.6% 88mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	3.48% 129g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Medjool Dates vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Medjool Dates have 3.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 7.3 times more Vitamin A, 1.4 times more Vitamin B2, 3.7 times more Vitamin B9, more Vitamin C and 32.6 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Medjool Dates as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Medjool Dates have 1.9 times more Calcium, 10.6 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 4.9 times more Potassium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 4.3 times more Water than Medjool Dates.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 9.9 times more Energy, 14 times more Carbohydrate, 45.2 times more Sugars and 2.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Protein than Medjool Dates.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy