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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	4.07% 118kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.04% 0.65g	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	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	16.7% 21.7g	223% 290g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw 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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	25.4% 254mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.7% 136g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.2 times more Vitamin B6, 7.4 times more Vitamin B9, 47 times more Vitamin C, 3.5 times more Vitamin E and 5.2 times more Vitamin K than Raw Dried Figs.
• While Raw Dried Figs contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Dried Figs have similar amounts of Vitamin B2 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Selenium, 2.4 times more Sodium and 3 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 2.9 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Dried Figs have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has more Omega 3 than Raw Dried Figs.
• While Raw Dried Figs contain 9.6 times more Energy, 11.1 times more Omega 6, 13.4 times more Carbohydrate, 35.5 times more Sugars, 27.6 times more Fructose and 3.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Dried Figs have similar amounts of Protein per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Figs have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.