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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Energy	4.07% 118kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	96% 125g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	25.4% 254mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.56% 317g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Stewed Dried Figs:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 4.8 times more Vitamin B1, 2.2 times more Vitamin B5, 67 times more Vitamin B9, 12.8 times more Vitamin C, 8.1 times more Vitamin E and 12.1 times more Vitamin K than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Stewed Dried Figs provide similar amounts of Vitamin B2 and 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 Frozen Chopped Broccoli, Unprepared as well as Stewed Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Manganese, 1.7 times more Phosphorus, 14 times more Selenium, 2 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 3.3 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Stewed Dried Figs contain similar levels of Calcium and Iron per one pound.
• 1 pound of Stewed Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has more Omega 3 and 2 times more Protein than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 4.1 times more Energy, 5.8 times more Carbohydrate, 17.3 times more Sugars and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in one pound.