Comparing Nutrients in 7 ounces Figs VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.06% 147kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Figs have 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6, 15.7 times more Vitamin B9, 34.2 times more Vitamin C, 12.3 times more Vitamin E and 21.6 times more Vitamin K than Raw Figs.
• Both Figs and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Figs as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs vs Frozen Broccoli Spears:

• 7 ounces of Figs have 1.9 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Iron, 2 times more Manganese, 4.2 times more Phosphorus, 9.5 times more Selenium and 2.3 times more Zinc than Raw Figs.
• Both Figs and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Selenium and Zinc

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 Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 4.1 times more Protein than Raw Figs.
• Both Figs and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Figs as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Figs VS Frozen Broccoli Spears

What are the health benefits of Figs compared to Frozen Broccoli Spears?

Figs are a good source of fiber, vitamins, and minerals such as potassium and magnesium. They also contain antioxidants that can help reduce inflammation and improve heart health. On the other hand, frozen broccoli spears are rich in vitamin C, vitamin K, and folate, and are a great source of fiber and antioxidants. Both figs and broccoli can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Figs or Frozen Broccoli Spears?

Both figs and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in fiber compared to figs. Broccoli spears are also a good source of vitamins and minerals, making them a more nutrient-dense option for weight loss.

Should I eat more Figs or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both figs and frozen broccoli spears have their own nutritional benefits, but for muscle gain, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables, including figs and broccoli, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Figs compared to Frozen Broccoli Spears?

Figs have a lower environmental impact compared to frozen broccoli spears. Figs require less water, land, and energy to produce, making them a more sustainable option. Additionally, fig trees help prevent soil erosion and require fewer pesticides compared to broccoli cultivation.