Comparing Nutrients in 7 ounces Figs VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Figs	Broccoli Raab	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	15% 5.75g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Figs	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Broccoli Raab per 7 oz

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

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

• 7 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, 13.8 times more Vitamin B9, 10.1 times more Vitamin C, 14.7 times more Vitamin E and 47.7 times more Vitamin K than Raw Figs.
• Both Figs and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Figs as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs vs Broccoli Raab:

• 7 ounces of Figs have 1.7 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.1 times more Calcium, 5.8 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 5.2 times more Phosphorus, 33 times more Sodium and 5.1 times more Zinc than Raw Figs.
• Both Figs and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Raw Figs as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs have 3.4 times more Energy, 6.7 times more Carbohydrate and 42.8 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3 and 4.2 times more Protein than Raw Figs.
• Both Figs and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Figs as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Figs VS Broccoli Raab

What are the health benefits of Figs compared to Broccoli Raab?

Figs are a good source of fiber, vitamins, and minerals, including potassium and magnesium. They also contain antioxidants that may help reduce inflammation and improve heart health. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron. It is also a good source of antioxidants and may help support bone health and boost the immune system. Both figs and broccoli raab offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

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

Both figs and broccoli raab can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Figs are higher in natural sugars and calories compared to broccoli raab, so if weight loss is your goal, focusing on incorporating more broccoli raab into your meals may be more beneficial. Broccoli raab is low in calories, high in fiber, and packed with essential nutrients, making it a great choice for weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both figs and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is a good source of protein, iron, and vitamin C. Additionally, broccoli raab contains essential nutrients like calcium, magnesium, and vitamin K that are beneficial for muscle health and recovery. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle growth and overall athletic performance.

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

Figs have a lower environmental impact compared to Broccoli Raab. Figs require less water, land, and energy to produce, making them a more sustainable option. Additionally, fig trees can help prevent soil erosion and provide habitat for wildlife.