Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Energy	1.27% 37kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	69.6% 91g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	94% 68g	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	1.62% 1.18g	44.8% 32.5g	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	% 1.06g	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	11% 4.25g	36.6% 14g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.6% 0.15mg	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	23.7% 95μg	3.2% 12.8μg	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	89% 80mg	1.9% 1.7mg	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	11.5% 1.73mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Dried Figs	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	45.2% 0.41mg	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	14.4% 1.15mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	31.4% 0.72mg	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	10% 71mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.15% 42.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.2 times more Vitamin B6, 7.4 times more Vitamin B9, 47 times more Vitamin C, 3.5 times more Vitamin E and 5.2 times more Vitamin K than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Dried Figs provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 4.7 times more Selenium and 3 times more Water than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 2.9 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Dried Figs contain similar levels of Zinc per five ounces.
• 5 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3 than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 9.6 times more Energy, 11.1 times more Omega 6, 13.4 times more Carbohydrate, 35.5 times more Sugars, 27.6 times more Fructose and 3.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Dried Figs offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Raw Dried Figs provide inadequate amounts of Omega 3