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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Raw Dried Figs has 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 Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Water than Raw Dried Figs.
• Both Raw Dried Figs as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 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 Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6