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

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17% 494kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	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	4.03% 0.68g	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	97% 127g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	131% 95g	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	62.7% 45.4g	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	% 49.2g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Raw 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	14% 0.17mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32% 321mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	50.4% 4.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	19% 133mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Dried Figs have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 7.4 times more Vitamin B9, 47 times more Vitamin C, 3.5 times more Vitamin E and 5.2 times more Vitamin K than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Dried Figs as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Dried Figs have 2.9 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Selenium, 2.4 times more Sodium and 3 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Dried Figs have 9.6 times more Energy, 11.1 times more Omega 6, 13.4 times more Carbohydrate, 35.5 times more Sugars, 27.6 times more Fructose and 3.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 than Raw Dried Figs.
• Both Raw Dried Figs and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Raw Dried Figs as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.