Comparing Nutrients in 1 kilogram Java-plum VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20.7% 600kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.2g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	135% 1.75mg	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	NA	235% 940μg	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	159% 143mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19% 190mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	NA	40% 0.36mg	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	23.8% 1.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	24.3% 170mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.5% 831g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Java-plum versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Java-plum vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains more Vitamin A, 12 times more Vitamin B1, 9.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Java-plum.
• 1 kilogram of Java-plum have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Java-plum vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 2.2 times more Calcium, 3.8 times more Iron, 3.5 times more Phosphorus and 3.2 times more Potassium than Raw Java-plum.
• Both Java-plum and Frozen Broccoli Spears contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Java-plum has 2.1 times more Energy and 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.3 times more Protein than Raw Java-plum.
• 1 kilogram of Java-plum provide inadequate amounts of Protein
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy