Comparing Nutrients in 100 calories Plums, canned, purple, juice pack, solids and liquids VS Frozen Broccoli Spears

Weight per 100 calories

• Plums, canned, purple, juice pack, solids and liquids: 172g
• Frozen Broccoli Spears: 345g

Plums, canned, purple, juice pack, solids and liquids have 2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 100 calories - Plums, canned, purple, juice pack, solids and liquids or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.036% 0.034g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.011% 0.003g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.051% 0.009g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14% 18.4g	130g per day for Men 19-50 years
Sugars	34% 24.5g	7% 5.07g	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	4.1% 1.55g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.58% 86.2μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.82% 0.1mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	46.4% 0.6mg	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	1.3% 5.17μg	81% 324μg	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	5.36% 4.83mg	262% 236mg	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	2.07% 0.31mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.18% 7.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	13.8% 0.12mg	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	7.33% 0.59mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 13.8mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	38.4% 0.88mg	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	3.7% 26mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	7.8% 266mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.72mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	3.9% 145g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Plums, canned, purple, juice pack, solids and liquids vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 2.3 times more Vitamin A, 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 6.7 times more Vitamin B5, 13 times more Vitamin B6, 62.7 times more Vitamin B9, 48.8 times more Vitamin C, 15 times more Vitamin E and 47.2 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plums, canned, purple, juice pack, solids and liquids vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 8.2 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 4 times more Magnesium, 15.5 times more Manganese, 7.9 times more Phosphorus, 3.2 times more Potassium, more Selenium, 34 times more Sodium, 6.2 times more Zinc and 2.2 times more Water than Plums, canned, purple, juice pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Plums, canned, purple, juice pack, solids and liquids have 1.4 times more Carbohydrate and 4.8 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 34 times more Fat, more Omega 3, 6.7 times more Fiber and 12 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Frozen Broccoli Spears have similar amounts of Energy per 100 kcal.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.