Comparing Nutrients in 1 kilogram Dried Plums VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Plums	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	82.8% 2400kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	187% 71g	79% 30g	38g per day for Men 19-50 years
Protein	39% 22g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	100% 1.3mg	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	10% 40μg	75% 300μg	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	6.67% 6mg	446% 401mg	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	28.7% 4.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	141% 3.25mg	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	99% 690mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	8.36% 309g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Plums vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Dried Plums has 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Vitamin A, 7.5 times more Vitamin B9, 66.8 times more Vitamin C, 3.1 times more Vitamin E and 1.5 times more Vitamin K than Raw Dried Plums.
• Both Dried Plums and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dried Plums as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Dried Plums has 6.5 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 4.1 times more Potassium and 1.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 6.3 times more Selenium and 2.9 times more Water than Raw Dried Plums.
• Both Dried Plums and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Manganese per one kilogram.
• 1 kilogram of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 8.6 times more Energy, 11.9 times more Carbohydrate, 25.9 times more Sugars and 2.4 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.5 times more Omega 3 and 1.4 times more Protein than Raw Dried Plums.
• 1 kilogram of Dried Plums provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Dried Plums as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.