Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	97% 126g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	25% 14g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	71% 0.92mg	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	63.5% 254μg	0% 0μg	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	202% 182mg	14% 12.7mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	59.5% 0.54mg	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	34.6% 2.77mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	19.3% 0.44mg	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	31.8% 222mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 411g	8.66% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Prunes, canned, heavy syrup pack, solids and liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Prunes, canned, heavy syrup pack, solids and liquids:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B5, more Vitamin B9 and 14.3 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While 1 lb of Prunes, canned, heavy syrup pack, solids and liquids contains 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Prunes, canned, heavy syrup pack, solids and liquids:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While 1 lb of Prunes, canned, heavy syrup pack, solids and liquids contains 3.5 times more Copper and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Magnesium per one pound.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.6 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While 1 lb of Prunes, canned, heavy syrup pack, solids and liquids contains 3.8 times more Energy, 5.2 times more Carbohydrate and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.