Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	179% 232g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	308% 223g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	50% 28g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	20.8% 0.27mg	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	168% 670μg	7.5% 30μg	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	627% 564mg	4.44% 4mg	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	81.3% 12mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	56% 560mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	41% 0.37mg	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	101% 8.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	13.5% 0.31mg	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	71.4% 500mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Plums, canned, purple, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 kilogram of Frozen Chopped Broccoli has 4 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, heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, heavy 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 Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 kilogram of Frozen Chopped Broccoli has 6.2 times more Calcium, 3.6 times more Magnesium, 9.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, more Selenium, 6.9 times more Zinc and 1.2 times more Water than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3, 3.3 times more Fiber and 7.8 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 1 kg of Plums, canned, purple, heavy syrup pack, solids and liquids contains 3.4 times more Energy, 4.9 times more Carbohydrate and 16.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.