Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	115% 149g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	173% 126g	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	2.27% 1.65g	53.6% 39g	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	% 1.5g	% 39.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	41.8% 16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25% 0.33mg	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	33.2% 133μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0.88% 0.79mg	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	16% 2.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	11% 111mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	45.4% 0.41mg	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	20% 1.6mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	22.6% 0.52mg	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% 99mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Deglet Noor Dates:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B2, 3.5 times more Vitamin B9, 141 times more Vitamin C, 24.4 times more Vitamin E and 30 times more Vitamin K than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 2.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Deglet Noor Dates provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Deglet Noor Dates:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.7 times more Zinc and 4.5 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 5.4 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium and 3.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Deglet Noor Dates contain similar levels of Manganese, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 35 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 10.8 times more Energy, 15.7 times more Carbohydrate, 46.9 times more Sugars, 23.6 times more Fructose and 2.7 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Deglet Noor Dates offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.