Comparing Nutrients in 1 pound Figs VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	102% 73.8g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	45.4% 0.59mg	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	6.8% 27.2μg	63.5% 254μg	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	10% 9.07mg	202% 182mg	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	3.33% 0.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	17% 0.15mg	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	21% 1.68mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	44% 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	9.07% 63.5mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 1.6 times more Vitamin B2, 9.3 times more Vitamin B9, 20.1 times more Vitamin C, 12 times more Vitamin E and 18.7 times more Vitamin K than Raw Figs.
• Both Raw Figs and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Figs as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Figs have 2.1 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Iron, 1.7 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Selenium and 1.9 times more Zinc than Raw Figs.
• Both Raw Figs and Boiled Chopped Frozen Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Figs have 2.6 times more Energy, 3.6 times more Carbohydrate and 11.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3 and 4.1 times more Protein than Raw Figs.
• Both Raw Figs and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Figs as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.