Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Stewed Dried Figs

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Stewed Dried Figs	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	42% 54.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	64% 46.3g	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	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	20.3% 0.26mg	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	46.6% 187μg	0.5% 2μg	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	151% 136mg	9.7% 8.73mg	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	18% 2.68mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	27.3% 0.25mg	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	18% 1.43mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	19% 0.44mg	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	16.7% 117mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.74% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Stewed Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Stewed Dried Figs:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 6.5 times more Vitamin B1, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 94 times more Vitamin B9, 15.5 times more Vitamin C, 9 times more Vitamin E and 15.1 times more Vitamin K than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stewed Dried Figs provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Stewed Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Stewed Dried Figs:

• 7 ounces of Frozen Broccoli Spears have 2 times more Phosphorus, 9.5 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 1.7 times more Calcium, 3.4 times more Copper and 1.8 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stewed Dried Figs contain similar levels of Iron, Manganese and Potassium per seven ounces.
• 7 ounces of Stewed Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 and 2.2 times more Protein than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 3.7 times more Energy, 5.2 times more Carbohydrate, 15.9 times more Sugars and 1.4 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in seven ounces.