Comparing Nutrients in 14 ounces Plums, canned, purple, juice pack, solids and liquids VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	78% 56.4g	8.05% 5.83g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	22% 198μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	39.7% 0.52mg	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	29.8% 119μg	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	12.3% 11mg	177% 159mg	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	4.76% 0.71mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	19% 0.17mg	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	17% 1.35mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	56% 1.3mg	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	8.5% 59.5mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9% 333g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, juice pack, solids and liquids VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Plums, canned, purple, juice pack, solids and liquids versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plums, canned, purple, juice pack, solids and liquids vs Boiled Spears Frozen Broccoli:

• 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B5, 4.8 times more Vitamin B6, 10 times more Vitamin B9, 14.3 times more Vitamin C, 7.3 times more Vitamin E and 20.5 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B3 per 14 ounces.
• 14 ounces of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Plums, canned, purple, juice pack, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plums, canned, purple, juice pack, solids and liquids vs Boiled Spears Frozen Broccoli:

• 14 ounces of Plums, canned, purple, juice pack, solids and liquids have 1.3 times more Copper than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 5.1 times more Calcium, 1.8 times more Iron, 2.5 times more Magnesium, 9.8 times more Manganese, 3.7 times more Phosphorus, more Selenium and 2.7 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Boiled Spears Frozen Broccoli contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plums, canned, purple, juice pack, solids and liquids have 2.1 times more Energy, 2.8 times more Carbohydrate and 9.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 3.3 times more Fiber and 6.1 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• 14 ounces of Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Plums, canned, purple, juice pack, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.