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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Broccoli Spears	Raw Dried Figs	Recommended Dietary Allowance
Energy	1.4% 41kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	69.6% 91g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 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	7.75% 4.34g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Dried Figs	Recommended Dietary Allowance
Calcium	5.8% 58mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.47% 128g	1.15% 42.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Raw Dried Figs:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 10.4 times more Vitamin B9, 56.9 times more Vitamin C, 3.9 times more Vitamin E and 6.5 times more Vitamin K than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Dried Figs provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Raw Dried Figs:

• 5 ounces of Frozen Broccoli Spears have 3.2 times more Selenium and 3 times more Water than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 4 times more Calcium, 8 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 2.7 times more Potassium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Dried Figs contain similar levels of Phosphorus 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 Broccoli Spears have more Omega 3 than Raw Dried Figs.
• While 5 oz of Raw Dried Figs contain 8.6 times more Energy, 9.3 times more Omega 6, 11.9 times more Carbohydrate, 32.6 times more Sugars and 3.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Dried Figs offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Raw Dried Figs provide inadequate amounts of Omega 3