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

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Stewed Dried Figs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.32% 212kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	64% 46.3g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	20% 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	0.5% 2μg	33.2% 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	9.7% 8.73mg	124% 112mg	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	2% 0.3mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	8.38% 0.075mg	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	22% 1.75mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	25.4% 0.58mg	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	8.22% 57.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.74% 139g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Stewed Dried Figs have 1.4 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.8 times more Vitamin B1, 2.2 times more Vitamin B5, 67 times more Vitamin B9, 12.8 times more Vitamin C, 8.1 times more Vitamin E and 12.1 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Stewed Dried Figs as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stewed Dried Figs have 1.3 times more Calcium, 3.3 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Manganese, 1.7 times more Phosphorus, 14 times more Selenium, 2 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Frozen Chopped Broccoli contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Dried Figs have 4.1 times more Energy, 5.8 times more Carbohydrate, 17.3 times more Sugars and 1.4 times more Fiber than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 and 2 times more Protein than Stewed Dried Figs.
• 7 ounces of Stewed Dried Figs provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Stewed Dried Figs as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.