Comparing Nutrients in 1 pound Figs VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	6.8% 27.2μg	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Figs has 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 8.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 15.7 times more Vitamin B9, 34.2 times more Vitamin C, 12.3 times more Vitamin E and 21.6 times more Vitamin K than Raw Figs.
• Both Figs and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Figs as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Figs vs Frozen Broccoli Spears:

• 1 pound of Figs has 1.9 times more Copper than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.9 times more Iron, 2 times more Manganese, 4.2 times more Phosphorus, 9.5 times more Selenium and 2.3 times more Zinc than Raw Figs.
• Both Figs and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium, Potassium 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 Figs has 2.6 times more Energy, 3.6 times more Carbohydrate and 11.1 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3 and 4.1 times more Protein than Raw Figs.
• Both Figs and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Figs provide inadequate amounts of Omega 3 and Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Figs as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.