Comparing Nutrients in 7 ounces Medjool Dates VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Medjool Dates	Broccoli Raab	Recommended Dietary Allowance
Energy	19% 550kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	182% 132g	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	87.6% 63.5g	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	% 67g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.22g	g per day for Men 19-50 years
Fiber	35% 13.3g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	7.44% 29.8μg	41% 165μg	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	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	NA	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

	Medjool Dates	Broccoli Raab	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	22.3% 1.8mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	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	40.6% 1381mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool 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 Medjool Dates vs Broccoli Raab:

• 7 ounces of Medjool Dates have 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.5 times more Vitamin B9, more Vitamin C and 83 times more Vitamin K than Medjool Dates.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Medjool Dates as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Broccoli Raab:

• 7 ounces of Medjool Dates have 8.6 times more Copper, 2.5 times more Magnesium and 3.6 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 33 times more Sodium, 1.8 times more Zinc and 4.3 times more Water than Medjool Dates.
• Both Medjool Dates and Broccoli Raab contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 12.6 times more Energy, 26.3 times more Carbohydrate, 174.9 times more Sugars, 188.2 times more Fructose and 2.5 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.8 times more Protein than Medjool Dates.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Medjool Dates VS Broccoli Raab

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

Medjool 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 is rich in vitamins A, C, and K, as well as calcium and iron, supporting immune function, bone health, and blood clotting. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help you meet your nutrient needs.

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

Broccoli raab is a lower calorie and nutrient-dense option compared to Medjool dates, which are high in natural sugars. To lose weight more easily, it is recommended to focus on incorporating more vegetables like broccoli raab into your diet, as they are lower in calories and higher in fiber, which can help with satiety and weight management.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both Medjool dates and broccoli raab offer unique benefits. Medjool dates are a good source of carbohydrates for energy, while broccoli raab is rich in iron and vitamin C for muscle function and recovery. Aim to include a balance of both in your diet to support muscle growth and overall health.

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

Medjool Dates have a lower environmental impact compared to Broccoli Raab. Dates require less water, land, and resources to grow, making them a more sustainable option. Broccoli Raab, on the other hand, requires more water and land to cultivate, leading to a higher environmental footprint. Choosing Medjool Dates over Broccoli Raab can help reduce your ecological impact.