Comparing Nutrients in 7 ounces Broccoli Raab VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Broccoli Raab	Raw Dried Figs	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	97% 127g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 49.2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.14g	g per day for Men 19-50 years
Fiber	14% 5.36g	51% 19.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Raw Dried Figs	Recommended Dietary Allowance
Calcium	21.4% 214mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.6% 59.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Raw Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Raw Dried Figs:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 9.2 times more Vitamin B9, 16.8 times more Vitamin C, 4.6 times more Vitamin E and 14.4 times more Vitamin K than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 3.3 times more Sodium, 1.4 times more Zinc and 3.1 times more Water than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 1.5 times more Calcium, 6.8 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese and 3.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Dried Figs contain similar levels of Iron and Phosphorus per seven ounces.
• Both Raw Broccoli Raab as well as Raw Dried Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 11.3 times more Energy, 11.9 times more Omega 6, 22.4 times more Carbohydrate, 126.1 times more Sugars, 134.7 times more Fructose and 3.6 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Dried Figs offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Raw Dried Figs provide inadequate amounts of Omega 3