Comparing Nutrients in 7 ounces Deglet Noor Dates VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	173% 126g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0.22g	g per day for Men 19-50 years
Fiber	41.8% 16g	14% 5.36g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Deglet Noor Dates versus 7 oz of 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 Broccoli Raab:

• 7 ounces of Deglet Noor Dates have 1.8 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B9, 50.5 times more Vitamin C, 32.4 times more Vitamin E and 83 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Deglet Noor Dates as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Deglet Noor Dates have 4.9 times more Copper, 2 times more Magnesium, 3.3 times more Potassium and 3 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.8 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 16.5 times more Sodium, 2.7 times more Zinc and 4.5 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Broccoli Raab contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 12.8 times more Energy, 26.3 times more Carbohydrate, 166.7 times more Sugars, 115.3 times more Fructose and 3 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 63 times more Omega 3 and 1.3 times more Protein than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Deglet Noor Dates VS Broccoli Raab

What are the health benefits of Deglet Noor Dates compared to Broccoli Raab?

Deglet Noor dates are a good source of fiber, potassium, and antioxidants, which can support digestive health, heart health, and provide a natural energy boost. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which can support immune function, bone health, and blood clotting. Both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Deglet Noor Dates or Broccoli Raab?

Broccoli Raab is lower in calories and higher in fiber compared to Deglet Noor Dates, making it a better choice for weight loss. Incorporating more broccoli raab into your diet can help you feel fuller for longer and support your weight loss goals.

Should I eat more Deglet Noor Dates or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Deglet Noor Dates and Broccoli Raab are nutritious options, but Broccoli Raab is a better choice for muscle building as it is a good source of protein, iron, and vitamin C. Including a variety of protein-rich foods like legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet will help support muscle growth and recovery.

What is the environmental impact of producing Deglet Noor Dates compared to Broccoli Raab?

Deglet Noor Dates have a higher environmental impact compared to Broccoli Raab due to factors such as water usage, land use, and transportation. Dates require more water to grow and are often grown in arid regions, leading to potential water scarcity issues. Additionally, dates are typically grown on a larger scale and require more land compared to broccoli raab, which can be grown in smaller spaces. Transportation of dates from these arid regions to other parts of the world also contributes to their environmental impact. In contrast, broccoli raab is a leafy green vegetable that can be grown in various climates and requires less water and land, making it a more environmentally friendly option.