Comparing Nutrients in 7 ounces Deglet Noor Dates VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Energy	19.3% 560kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	173% 126g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0.91g	g per day for Men 19-50 years
Fiber	41.8% 16g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	33.4% 0.43mg	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	30.3% 121μg	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	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	15.4% 0.14mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	29% 0.67mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Brussels Sprouts:

• 7 ounces of Deglet Noor Dates have 1.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 212.5 times more Vitamin C, 17.6 times more Vitamin E and 65.6 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Brussels Sprouts:

• 7 ounces of Deglet Noor Dates have 2.9 times more Copper, 1.9 times more Magnesium, 1.7 times more Potassium and 1.9 times more Selenium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.4 times more Iron, 1.3 times more Manganese, 1.4 times more Zinc and 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Brussels Sprouts contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 6.6 times more Energy, 8.4 times more Carbohydrate, 28.8 times more Sugars, 21.1 times more Fructose and 2.1 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 33 times more Omega 3 and 1.4 times more Protein than Deglet Noor Dates.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Deglet Noor Dates VS Brussels Sprouts

What are the health benefits of Deglet Noor Dates compared to Brussels Sprouts?

Deglet Noor dates are a good source of fiber, antioxidants, and essential nutrients like potassium and magnesium. They can help improve digestion, support heart health, and provide a natural source of energy. Brussels sprouts, on the other hand, are rich in vitamins C and K, fiber, and antioxidants. They support immune function, bone health, and can help reduce inflammation. Both Deglet Noor dates and Brussels sprouts offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Deglet Noor Dates or Brussels Sprouts?

Brussels sprouts would be a better choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Dates, on the other hand, are higher in calories and sugar, which may not be as conducive to weight loss.

Should I eat more Deglet Noor Dates or more Brussels Sprouts to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Brussels sprouts are a good source of plant-based protein, but Deglet Noor dates are not a significant source of protein. To support muscle growth, it would be more beneficial to include more Brussels sprouts in your diet as they provide essential amino acids needed for muscle repair and growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help you meet your protein needs for muscle building.

What is the environmental impact of producing Deglet Noor Dates compared to Brussels Sprouts?

The environmental impact of producing Deglet Noor Dates is generally higher compared to Brussels Sprouts. Date palms require a significant amount of water to grow, leading to water scarcity in some regions where they are cultivated. Additionally, date palm cultivation can contribute to deforestation and habitat loss. On the other hand, Brussels Sprouts have a lower environmental impact as they require less water and land to grow compared to date palms. Choosing Brussels Sprouts over Deglet Noor Dates can help reduce your environmental footprint.