Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	9.66% 280kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	491% 639g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	661% 479g	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	NA	316% 229g	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	NA	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	258% 98g	38g per day for Men 19-50 years
Protein	55.4% 31g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	81.5% 1.06mg	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	140% 560μg	22.5% 90μg	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	446% 401mg	13.3% 12mg	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	88% 13mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	33% 330mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	319% 2.87mg	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	76.3% 6.1mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	222% 5.1mg	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	70% 490mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Raw Dried Figs:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.2 times more Vitamin B6, 6.2 times more Vitamin B9, 33.4 times more Vitamin C, 3.8 times more Vitamin E and 5.6 times more Vitamin K than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Dried Figs provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Raw Dried Figs:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 4.9 times more Calcium, 8.4 times more Copper, 3.3 times more Iron, 5.2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 4.8 times more Potassium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3 than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 8.9 times more Energy, 26.5 times more Omega 6, 11.9 times more Carbohydrate, 32.6 times more Sugars and 3.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Dried Figs offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3