Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Stewed Dried Figs

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Energy	4.38% 127kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	96% 125g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	146% 106g	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	36% 13.6g	50% 19g	38g per day for Men 19-50 years
Protein	25% 14g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	46.4% 0.6mg	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	63.5% 254μg	1.13% 4.54μg	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	202% 182mg	22% 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	40% 6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	62.5% 0.56mg	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	34.6% 2.77mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	43.4% 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	31.8% 222mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 411g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Stewed Dried Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Stewed Dried Figs:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 5 times more Vitamin B1, 2.2 times more Vitamin B5, 56 times more Vitamin B9, 9.1 times more Vitamin C, 8.8 times more Vitamin E and 13.1 times more Vitamin K than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stewed Dried Figs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Stewed Dried Figs:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Phosphorus and 1.3 times more Water than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 2.1 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stewed Dried Figs contain similar levels of Manganese and Zinc per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 2.2 times more Protein than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 3.8 times more Energy, 5.2 times more Carbohydrate, 15.9 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in one pound.