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

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12% 353kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.88% 0.49g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 91g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	94% 68g	2.87% 2.1g	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	44.8% 32.5g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	19% 0.25mg	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	3.2% 12.8μg	33.3% 133μg	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	1.9% 1.7mg	108% 97mg	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	3.3% 0.5mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23% 230mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	5.67% 0.051mg	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	36% 2.88mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	15.8% 0.36mg	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	13.6% 95mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Raw Dried Figs have 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 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.
• Both Raw Dried Figs and Frozen Broccoli Spears 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 Raw Dried Figs as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Raw Dried Figs have 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.
• While 5 oz of Frozen Broccoli Spears contain 3.2 times more Selenium and 3 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Broccoli Spears 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 Raw Dried Figs have 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.
• While 5 oz of Frozen Broccoli Spears contain more Omega 3 than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Raw Dried Figs provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6