Comparing Nutrients in 14 ounces Plums VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Plums	Broccoli	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	9.3% 6.75g	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	17% 12g	3.72% 2.7g	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	% 20g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 6.23g	% 0.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Plums	Broccoli	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	53.4% 0.69mg	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	4.96% 20μg	62.5% 250μg	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	42% 37.7mg	393% 354mg	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	6.88% 1.03mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	8.43% 0.67mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	36.2% 0.83mg	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	9.07% 63.5mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plums vs Broccoli:

• Raw Broccoli contains 1.8 times more Vitamin A, 2.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 6 times more Vitamin B6, 12.6 times more Vitamin B9, 9.4 times more Vitamin C, 3 times more Vitamin E and 15.9 times more Vitamin K than Raw Plums.
• Both Raw Plums as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums vs Broccoli:

• Raw Broccoli contains 7.8 times more Calcium, 4.3 times more Iron, 3 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 2 times more Potassium, more Selenium, more Sodium and 4.1 times more Zinc than Raw Plums.
• Both Raw Plums and Raw Broccoli have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Plums have 1.4 times more Energy, 1.7 times more Carbohydrate, 5.8 times more Sugars and 4.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 1.9 times more Fiber and 4 times more Protein than Raw Plums.
• Both Raw Plums as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.