Comparing Nutrients in 7 ounces Medjool Dates VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 550kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	182% 132g	3.7% 2.68g	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	87.6% 63.5g	2.27% 1.65g	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	% 67g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	20% 0.26mg	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	7.44% 29.8μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	8.38% 0.075mg	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	22.3% 1.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.9% 181g	3700g per day for Men 19-50 years

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

• Medjool Dates have 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 1.6 times more Vitamin B2, 4.5 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Medjool Dates.
• Both Medjool Dates and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 7 oz.
• Both Medjool Dates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

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

• Medjool Dates have 9.5 times more Copper, 3 times more Magnesium, 1.2 times more Phosphorus and 3.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 4.3 times more Water than Medjool Dates.
• Both Medjool Dates and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medjool Dates have 10.7 times more Energy, 15.7 times more Carbohydrate, 49.2 times more Sugars, 38.6 times more Fructose and 2.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.