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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	4.38% 127kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.04% 0.65g	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	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	18.7% 24.3g	223% 290g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 112g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	36% 13.6g	117% 44.5g	38g per day for Men 19-50 years
Protein	25% 14g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw 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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	15% 150mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	145% 1.3mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11% 411g	3.7% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Raw 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 Raw Dried Figs:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.2 times more Vitamin B6, 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.
• While 1 lb of Raw Dried Figs contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Dried Figs provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw 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 Raw Dried Figs:

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