Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Plums, canned, purple, light syrup pack, solids and liquids

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Plums, canned, purple, light syrup pack, solids and liquids: 159g

Plums, canned, purple, light syrup pack, solids and liquids have 2.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Plums, canned, purple, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.21% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	20% 26g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	33.6% 24.4g	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	28% 10.7g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	19.8% 11g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	2.1% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	3.3% 0.043mg	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	50% 200μg	1.2% 4.76μg	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	159% 143mg	0.71% 0.63mg	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	31.4% 4.7mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	5.7% 6.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.7% 0.06mg	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	27.2% 2.18mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	2.2% 0.051mg	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	25% 175mg	2.95% 20.6mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	4.34% 148mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	2.1% 31.7mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.15% 0.13mg	11mg per day for Men 19-50 years
Water	8.76% 324g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Plums, canned, purple, light syrup pack, solids and liquids:

• Boiled Chopped Frozen Broccoli has 9.6 times more Vitamin A, 7.7 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 8.6 times more Vitamin B5, 10.8 times more Vitamin B6, 42 times more Vitamin B9, 225.6 times more Vitamin C, 16.5 times more Vitamin E and 46.1 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Boiled Chopped Frozen Broccoli as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Plums, canned, purple, light syrup pack, solids and liquids:

• Boiled Chopped Frozen Broccoli has 8.3 times more Calcium, 2 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 15.7 times more Manganese, 8.5 times more Phosphorus, 3.4 times more Potassium, more Selenium, 1.2 times more Sodium, 7.9 times more Zinc and 2.5 times more Water than Plums, canned, purple, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Boiled Chopped Frozen Broccoli has more Omega 3, 7.5 times more Fiber and 18.9 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• While Plums, canned, purple, light syrup pack, solids and liquids contain 1.4 times more Carbohydrate and 4.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Energy per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.