Comparing Nutrients in 14 ounces Boiled Broccoli VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Boiled Broccoli	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.8% 139kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	70.6% 92g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	118% 85.6g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.45g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	34% 306μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.55% 0.11mg	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	107% 429μg	2.98% 12μg	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	286% 258mg	1.76% 1.6mg	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	38.4% 5.75mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	38% 266mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Plums, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Plums, canned, heavy syrup, drained:

• 14 ounces of Boiled Broccoli have 3.9 times more Vitamin A, 3.7 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 7.1 times more Vitamin B6, 36 times more Vitamin B9, 162.3 times more Vitamin C, 5.6 times more Vitamin E and 22 times more Vitamin K than Plums, canned, heavy syrup, drained.
• 14 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Plums, canned, heavy syrup, drained:

• 14 ounces of Boiled Broccoli have 4 times more Calcium, 1.3 times more Copper, 4.2 times more Magnesium, 4.5 times more Phosphorus, 3.2 times more Potassium, more Selenium, 2.2 times more Sodium and 6.4 times more Zinc than Plums, canned, heavy syrup, drained.
• While 14 oz of Plums, canned, heavy syrup, drained contain 1.3 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Plums, canned, heavy syrup, drained contain similar levels of Water per 14 ounces.
• 14 ounces of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have more Omega 3, 2.2 times more Fiber and 5.4 times more Protein than Plums, canned, heavy syrup, drained.
• While 14 oz of Plums, canned, heavy syrup, drained contain 2.5 times more Energy, 3.2 times more Carbohydrate and 15.5 times more Sugars than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 6 in 14 ounces.