Comparing Nutrients in 1 pound Boiled Broccoli VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Boiled Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	5.47% 159kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	223% 290g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	300% 217g	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	4.63% 3.36g	143% 104g	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	% 2.22g	% 112g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.32g	g per day for Men 19-50 years
Fiber	39.4% 15g	117% 44.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	37% 0.48mg	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	122% 490μg	10.2% 41μg	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	327% 294mg	6.05% 5.44mg	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	44% 6.58mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	18% 181mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	145% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	101% 2.3mg	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	43.4% 304mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11% 405g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Raw Dried Figs:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 12 times more Vitamin B9, 54.1 times more Vitamin C, 4.1 times more Vitamin E and 9 times more Vitamin K than Raw Dried Figs.
• While Raw Dried Figs contain 1.3 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dried Figs have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Raw Dried Figs:

• Boiled and Drained Broccoli has 2.7 times more Selenium, 4.1 times more Sodium and 3 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 4.1 times more Calcium, 4.7 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese and 2.3 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dried Figs have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has more Omega 3 than Raw Dried Figs.
• While Raw Dried Figs contain 7.1 times more Energy, 6.8 times more Omega 6, 8.9 times more Carbohydrate, 34.5 times more Sugars, 30.9 times more Fructose, 3 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Dried Figs have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.