Comparing Nutrients in 1 pound Stewed Dried Figs VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Stewed Dried Figs	Broccoli	Recommended Dietary Allowance
Energy	16.7% 485kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 30g	130g per day for Men 19-50 years
Sugars	146% 106g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	50% 19g	31% 11.8g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	61% 0.79mg	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	1.13% 4.54μg	71.4% 286μg	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	22% 20mg	450% 405mg	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	4.54% 0.68mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	24.7% 0.22mg	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	50% 4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	41.4% 0.95mg	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	18.8% 132mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.56% 317g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 6.5 times more Vitamin B1, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6, 63 times more Vitamin B9, 20.3 times more Vitamin C, 5.2 times more Vitamin E and 15.2 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Stewed Dried Figs as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stewed Dried Figs have 1.5 times more Calcium, 2.5 times more Copper, 1.2 times more Iron and 1.4 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Phosphorus, 12.5 times more Selenium, 8.3 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Broccoli have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Dried Figs have 3.1 times more Energy, 4.2 times more Carbohydrate, 13.7 times more Sugars and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 2 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.