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

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	86% 2490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	162% 1620mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.12% 301g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Raw Dried Figs has 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 10.4 times more Vitamin B9, 56.9 times more Vitamin C, 3.9 times more Vitamin E and 6.5 times more Vitamin K than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Broccoli Spears provide similar amounts of Vitamin B1 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Dried Figs has 4 times more Calcium, 8 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 2.7 times more Potassium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.2 times more Selenium and 3 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Broccoli Spears contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 8.6 times more Energy, 9.3 times more Omega 6, 11.9 times more Carbohydrate, 32.6 times more Sugars and 3.3 times more Fiber than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3 than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6