Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Frozen Broccoli Spears	Medjool Dates	Recommended Dietary Allowance
Energy	2% 57.5kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	114% 149g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	182% 132g	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	NA	87.6% 63.5g	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	NA	% 67g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35% 13.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Medjool Dates	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	38% 0.49mg	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	46.6% 187μg	7.44% 29.8μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Medjool Dates	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	80% 0.72mg	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	18% 1.43mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	25.5% 0.59mg	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	16.7% 117mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Medjool Dates per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Medjool Dates:

• 7 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.3 times more Vitamin B9, more Vitamin C and 37.6 times more Vitamin K than Medjool Dates.
• While 7 oz of Medjool Dates contain 3.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Medjool Dates have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Medjool Dates:

• 7 ounces of Frozen Broccoli Spears have 4.2 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.6 times more Calcium, 10.1 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2.8 times more Potassium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Medjool Dates contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Protein than Medjool Dates.
• While 7 oz of Medjool Dates contain 9.6 times more Energy, 14 times more Carbohydrate, 45.2 times more Sugars and 2.2 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy