Comparing Nutrients in 7 ounces Figs VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	2.98% 12μg	27.8% 111μg	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	4.4% 3.97mg	88.4% 79.6mg	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	1.46% 0.22mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	7.5% 0.067mg	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	9.18% 0.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	19.2% 0.44mg	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	3.97% 27.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Cooked Chopped Frozen Broccoli per 7 oz

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

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

• 7 oz of Boiled Chopped Frozen Broccoli contain 7.3 times more Vitamin A, 1.6 times more Vitamin B2, 9.3 times more Vitamin B9, 20.1 times more Vitamin C, 12 times more Vitamin E and 18.7 times more Vitamin K than Raw Figs.
• Both Figs and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Figs as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Figs have 2.1 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Iron, 1.7 times more Manganese, 3.5 times more Phosphorus and 1.9 times more Zinc than Raw Figs.
• Both Figs and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Raw Figs as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs have 2.6 times more Energy, 3.6 times more Carbohydrate and 11.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 and 4.1 times more Protein than Raw Figs.
• Both Figs and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Figs as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.