Comparing Nutrients in 14 ounces Prunes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prunes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46.4% 1345kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	272% 354g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Prunes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	39% 349μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	227% 2.96mg	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% 7.94μg	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	0% 0mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	28.6% 286mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	269% 2.43mg	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	175% 14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	63.5% 445mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	124% 4199mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prunes vs Frozen Chopped Broccoli:

• Raw Dehydrated Prunes have 1.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 33.5 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prunes vs Frozen Chopped Broccoli:

• Raw Dehydrated Prunes have 1.3 times more Calcium, 16.1 times more Copper, 4.3 times more Iron, 3.6 times more Magnesium, 2.2 times more Phosphorus, 5 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Sodium and 22.9 times more Water than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dehydrated Prunes have 13 times more Energy, 18.6 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Dehydrated Prunes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.