Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Figs

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Figs	4%	3%	93%

Macro Nutrients

	Frozen Broccoli Spears	Figs	Recommended Dietary Allowance
Energy	10% 290kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	8.47% 1.44g	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	148% 192g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	224% 163g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	76.3% 29g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Figs	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	87% 1.13mg	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	235% 940μg	15% 60μg	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	759% 683mg	22.2% 20mg	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	90% 13.5mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Figs	Recommended Dietary Allowance
Calcium	41% 410mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	77.8% 0.7mg	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	90% 7.2mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	55.7% 1.28mg	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	84.3% 590mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Figs per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Figs:

• 1 kilogram of Frozen Broccoli Spears has 8.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 15.7 times more Vitamin B9, 34.2 times more Vitamin C, 12.3 times more Vitamin E and 21.6 times more Vitamin K than Figs.
• Both Frozen Broccoli Spears and Figs provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Figs:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Iron, 2 times more Manganese, 4.2 times more Phosphorus, 9.5 times more Selenium and 2.3 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 1.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Figs contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3 and 4.1 times more Protein than Figs.
• While 1 kg of Raw Figs contains 2.6 times more Energy, 3.6 times more Carbohydrate and 11.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Figs offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Figs provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Figs provide inadequate amounts of Omega 6 in one kilogram.