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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Frozen Broccoli Spears	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10% 290kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	125% 163g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	212% 154g	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	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	41% 410mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	42.2% 0.38mg	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	90% 7.2mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	14% 0.32mg	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	84.3% 590mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.5% 906g	22.4% 830g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Plums, canned, purple, light 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 Broccoli Spears vs Plums, canned, purple, light syrup pack, solids and liquids:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Vitamin A, 4.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 6.5 times more Vitamin B6, 31.3 times more Vitamin B9, 170.8 times more Vitamin C, 7.5 times more Vitamin E and 23.6 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 1 kilogram 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 Frozen Broccoli Spears as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 4.6 times more Calcium, 3.2 times more Magnesium, 8 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, more Selenium and 4.3 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Frozen Broccoli Spears and Plums, canned, purple, light syrup pack, solids and liquids contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram 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 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3, 3.3 times more Fiber and 8.3 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• While 1 kg of Plums, canned, purple, light syrup pack, solids and liquids contains 2.2 times more Energy, 3 times more Carbohydrate and 10.4 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.