Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Prunes	4%	2%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Prunes	Recommended Dietary Allowance
Energy	4.38% 127kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.84% 0.27g	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	4.24% 0.72g	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	311% 404g	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Prunes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	260% 3.38mg	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	2.27% 9.07μg	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	0% 0mg	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	Recommended Dietary Allowance
Calcium	15% 150mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	308% 2.77mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	61.5% 1.4mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	141% 4799mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 411g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Prunes 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:

• 1 pound of Cooked Chopped Frozen Broccoli has 28 times more Vitamin B9 and more Vitamin C than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 1.7 times more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Prunes:

• 1 pound of Cooked Chopped Frozen Broccoli has 22.7 times more Water than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2.2 times more Calcium, 18 times more Copper, 5.8 times more Iron, 4.9 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 7.5 times more Potassium and 2.7 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dehydrated Prunes contains 12.1 times more Energy and 16.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prunes offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.