Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Figs

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Figs	4%	3%	93%

Macro Nutrients

	Cooked Broccoli Raab	Figs	Recommended Dietary Allowance
Energy	3.9% 113kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	67% 87g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	102% 73.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	31% 17.4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Figs	Recommended Dietary Allowance
Vitamin A	114% 1030μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	39.4% 0.51mg	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	80.5% 322μg	6.8% 27.2μg	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	186% 168mg	10% 9.07mg	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	76.5% 11.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Figs	Recommended Dietary Allowance
Calcium	53.5% 535mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	35.3% 0.32mg	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	72% 5.76mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	25.2% 0.58mg	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	53% 372mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Figs:

• 1 pound of Cooked Broccoli Raab has 32.4 times more Vitamin A, 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 11.8 times more Vitamin B9, 18.5 times more Vitamin C, 23 times more Vitamin E and 54.5 times more Vitamin K than Figs.
• 1 pound of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Figs:

• 1 pound of Cooked Broccoli Raab has 3.4 times more Calcium, 3.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Potassium, 6.5 times more Selenium, 56 times more Sodium and 3.6 times more Zinc than Figs.
• Both Cooked Broccoli Raab and Figs contain similar levels of Copper and Water per one pound.
• 1 pound of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 and 5.1 times more Protein than Figs.
• While 1 lb of Raw Figs contains 3 times more Energy, 6.1 times more Carbohydrate and 26.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Figs offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Figs provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw Figs provide inadequate amounts of Omega 6 in one pound.