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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	8.97% 260kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	491% 639g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	% 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	50% 28g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	56% 560mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	101% 8.1mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	8.12% 301g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Chopped 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 Frozen Chopped Broccoli vs Raw Dried Figs:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.2 times more Vitamin B6, 7.4 times more Vitamin B9, 47 times more Vitamin C, 3.5 times more Vitamin E and 5.2 times more Vitamin K than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 4.7 times more Selenium and 3 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 2.9 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Dried Figs contain similar levels of Zinc per one kilogram.
• 1 kilogram of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3 than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 9.6 times more Energy, 11.1 times more Omega 6, 13.4 times more Carbohydrate, 35.5 times more Sugars, 27.6 times more Fructose and 3.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Dried Figs offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3