Comparing Nutrients in 500 calories Deglet Noor DatesVS Boiled Broccoli

Weight per 500 calories

Deglet Noor Dates

177g

Boiled Broccoli

1429g

Deglet Noor Dates have 8.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Deglet Noor Dates or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates

96%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Deglet Noor Datesvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.71%0.69g

Fat

6.04%5.86g

0.69 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

3.53%1.13g

0.057 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.33%0.005g

Omega 3

106%1.7g

0.005 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.17%0.028g

Omega 6

4.3%0.73g

0.028 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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102%133g

Carbohydrate

79%103g

133 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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155%112g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

112 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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48%34.8g

Fructose

14.6%10.6g

≤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]

34.8 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%35.3g

Glucose

%7g

35.3 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%42g

Sucrose

%1.14g

42 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.3%14g

Fiber

124%47g

14 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.76%4.34g

Protein

60.7%34g

4.34 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Deglet Noor Datesvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.7%0.092mg

Vitamin B1

75%0.9mg

Thiamine

0.092 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg

Vitamin B2

135%1.76mg

Riboflavin

0.12 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.26mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.04mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.04 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.5%0.29mg

Vitamin B6

220%2.86mg

Pyridoxine

0.29 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.42%33.7μg

Vitamin B9

386%1543μg

Folates and Folic Acid

33.7 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.79%0.71mg

Vitamin C

1030%927mg

Ascorbic acid

0.71 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.59%0.089mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.089 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4%4.8μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

4.8 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Deglet Noor Datesvs Boiled Broccoli

6.9%69mg

Calcium

57%571mg

69 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.6%0.37mg

Copper

97%0.87mg

0.37 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.6%1.8mg

Iron

120%9.57mg

1.8 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76.2mg

Magnesium

71.4%300mg

76.2 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg

Manganese

120%2.77mg

0.46 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.7%110mg

Phosphorus

137%957mg

110 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg

Potassium

123%4186mg

1163 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg

Selenium

41.6%23μg

5.3 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.24%3.55mg

Sodium

39%586mg

3.55 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.67%0.51mg

Zinc

58.4%6.43mg

0.51 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36.4g

Water

34.5%1275g

36.4 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 9.8 times more Vitamin B1, 15 times more Vitamin B2, 3.5 times more Vitamin B3, 8.4 times more Vitamin B5, 9.8 times more Vitamin B6, 45.8 times more Vitamin B9, 1307.3 times more Vitamin C, 233.7 times more Vitamin E and 421.1 times more Vitamin K than Deglet Noor Dates.
Both Deglet Noor Dates as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Deglet Noor Dates vs Boiled Broccoli:

Boiled and Drained Broccoli contains 8.3 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 3.9 times more Magnesium, 6 times more Manganese, 8.7 times more Phosphorus, 3.6 times more Potassium, 4.3 times more Selenium, 165.2 times more Sodium, 12.5 times more Zinc and 35 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 500 calories:

Deglet Noor Dates have 1.3 times more Carbohydrate, 5.7 times more Sugars and 3.3 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.5 times more Fat, 319.6 times more Omega 3, 3.3 times more Fiber and 7.8 times more Protein than Deglet Noor Dates.
Both Deglet Noor Dates and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Deglet Noor Dates as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Deglet Noor DatesVS ElderberriesBoiled BroccoliVS ElderberriesDeglet Noor DatesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Deglet Noor DatesVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Deglet Noor Dates or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: