Comparing Nutrients in 7 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	2% 57.5kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.89% 0.29g	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	4.03% 0.68g	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	97% 127g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	131% 95g	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	62.7% 45.4g	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	% 49.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	51% 19.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Dried Figs	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	63.3% 0.57mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	44% 1mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.6% 59.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Raw 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 Raw Dried Figs:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Selenium and 3 times more Water than Raw Dried Figs.
• While 7 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 seven ounces.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 than Raw Dried Figs.
• While 7 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 seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Raw Dried Figs provide inadequate amounts of Omega 3