Comparing Nutrients in 5 ounces Medjool Dates VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.5% 393kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	130% 94g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Medjool Dates have 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Medjool Dates and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 5 oz.
• Both Medjool Dates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 5 oz.

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

• Medjool Dates have 9.5 times more Copper, 3 times more Magnesium, 1.2 times more Phosphorus and 3.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 4.3 times more Water than Medjool Dates.
• Both Medjool Dates and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Medjool Dates have 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.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.