Comparing Nutrients in 7 ounces Raw Dried Figs VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Raw Dried Figs	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 494kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	131% 95g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.3g	g per day for Men 19-50 years
Fiber	51% 19.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	4.63% 0.69mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32% 321mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	4.9% 181g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Raw Dried Figs vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 7.9 times more Vitamin B9, 30.8 times more Vitamin C, 7.2 times more Vitamin E and 16.4 times more Vitamin K than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dried Figs as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raw Dried Figs have 1.4 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese and 2 times more Potassium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Selenium, 5.6 times more Sodium and 3 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Broccoli Raab contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Dried Figs have 10 times more Energy, 11.1 times more Omega 6, 20.5 times more Carbohydrate, 77.3 times more Sugars, 95.4 times more Fructose and 3.5 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3 than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Raw Dried Figs provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6