Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	30% 39g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	45.7% 33g	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	11% 4.25g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	20% 79.4μg	0.35% 1.4μg	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	63% 57mg	6.93% 6.24mg	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	12.5% 1.87mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	19.5% 0.18mg	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	11% 0.86mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	13.6% 0.31mg	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	9.92% 69.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Stewed Dried Figs per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Stewed Dried Figs:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5 times more Vitamin B1, 2.2 times more Vitamin B5, 56 times more Vitamin B9, 9.1 times more Vitamin C, 8.8 times more Vitamin E and 13.1 times more Vitamin K than Stewed Dried Figs.
• While 5 oz of Stewed Dried Figs contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stewed Dried Figs provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Stewed Dried Figs:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Phosphorus and 1.3 times more Water than Stewed Dried Figs.
• While 5 oz of Stewed Dried Figs contain 2.1 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stewed Dried Figs contain similar levels of Manganese and Zinc per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.2 times more Protein than Stewed Dried Figs.
• While 5 oz of Stewed Dried Figs contain 3.8 times more Energy, 5.2 times more Carbohydrate, 15.9 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in five ounces.