Comparing Nutrients in 14 ounces Plums, canned, purple, light syrup pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	84% 61g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	2.62% 1.47g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	22% 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	66.5% 266μg	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	1.76% 1.6mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16.8% 0.15mg	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	42.7% 3.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	50.7% 1.17mg	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	7.37% 51.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, light syrup pack, solids and liquids VS Frozen Chopped Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Plums, canned, purple, light syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 4.3 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 141 times more Vitamin C, 6.8 times more Vitamin E and 18.9 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 14 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plums, canned, purple, light syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Calcium, 3.6 times more Magnesium, 9.2 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, more Selenium and 6 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Frozen Chopped Broccoli contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 2.4 times more Energy, 3.4 times more Carbohydrate and 11.4 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 3.3 times more Fiber and 7.6 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• 14 ounces of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.