Comparing Nutrients in 7 ounces Deglet Noor Dates VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Deglet Noor Dates	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	173% 126g	1.7% 1.23g	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	53.6% 39g	0.66% 0.48g	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	% 39.5g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0.3g	g per day for Men 19-50 years
Fiber	41.8% 16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	33.6% 0.44mg	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	9.43% 37.7μg	35.2% 141μg	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	0.88% 0.79mg	81.6% 73.4mg	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	0.66% 0.099mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	16.5% 0.15mg	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	25.3% 2.02mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	32.8% 0.75mg	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	17.6% 123mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Cooked Broccoli Raab:

• 7 ounces of Deglet Noor Dates have 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, 92.5 times more Vitamin C, 50.6 times more Vitamin E and 94.8 times more Vitamin K than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Deglet Noor Dates as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Cooked Broccoli Raab:

• 7 ounces of Deglet Noor Dates have 2.7 times more Copper, 1.6 times more Magnesium, 1.9 times more Potassium and 2.3 times more Selenium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 28 times more Sodium, 1.9 times more Zinc and 4.5 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Cooked Broccoli Raab contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 11.3 times more Energy, 24 times more Carbohydrate, 102.2 times more Sugars, 81.7 times more Fructose and 2.9 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 67 times more Omega 3 and 1.6 times more Protein than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.