Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Figs

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Figs: 676g

Raw Figs have 2.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Figs?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	5.72% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	100% 130g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	152% 110g	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	141% 53.6g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Figs	Recommended Dietary Allowance
Vitamin A	101% 911μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	58.7% 0.76mg	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	250% 1000μg	10% 40.5μg	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	796% 716mg	15% 13.5mg	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	157% 23.6mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Figs	Recommended Dietary Allowance
Calcium	59% 589mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	52.6% 0.47mg	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	136% 11mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	37.6% 0.86mg	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	125% 875mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	14.4% 535g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Figs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Figs?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Figs:

• 500 calories of Cooked Chopped Frozen Broccoli have 19.3 times more Vitamin A, 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6, 24.7 times more Vitamin B9, 53 times more Vitamin C, 31.7 times more Vitamin E and 49.5 times more Vitamin K than Figs.
• 500 calories of Figs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Figs:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 9.3 times more Phosphorus, 1.6 times more Potassium, 9.3 times more Selenium, 29.1 times more Sodium, 4.9 times more Zinc and 3 times more Water than Figs.
• 500 calories of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3, 2.7 times more Fiber and 10.9 times more Protein than Figs.
• While 500 kcal of Raw Figs contain 1.4 times more Carbohydrate and 4.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Figs offer comparable quantities of Energy per 500 calories.
• 500 calories of Figs provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Figs provide inadequate amounts of Omega 6 in 500 calories.