Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, without added sugar VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	37% 1070kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	24% 31g	130g per day for Men 19-50 years
Sugars	345% 250g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	19% 170μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	169% 2.2mg	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	0% 0μg	178% 710μg	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	32.2% 29mg	411% 370mg	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	12.7% 1.9mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 190mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	83.3% 0.75mg	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	51.3% 4.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	165% 3.8mg	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	43% 300mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	19% 697g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, without added sugar versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, without added sugar vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 13.4 times more Vitamin A, 7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B9, 12.8 times more Vitamin C, 13.3 times more Vitamin E and 9.8 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Plums, dried (prunes), stewed, without added sugar as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, without added sugar vs Cooked Broccoli Raab:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 1.6 times more Copper than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.2 times more Calcium, 3.1 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 13 times more Selenium, 56 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Cooked Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 4.3 times more Energy, 9 times more Carbohydrate and 40.3 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3 and 4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, without added sugar as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.