Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Plums	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Energy	4.07% 118kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	223% 290g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	239% 173g	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	5.2% 3.76g	77.6% 56.2g	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	% 3.4g	% 116g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	36% 13.6g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	71.5% 0.93mg	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	76% 304μg	4.54% 18μg	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	284% 256mg	3.02% 2.72mg	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	37% 5.53mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	225% 270μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Calcium	25.4% 254mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	142% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	46% 3.67mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	59% 1.36mg	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	32.4% 227mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Plums per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Dried Plums:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Vitamin A, 16.8 times more Vitamin B9, 94 times more Vitamin C, 2.8 times more Vitamin E and 1.4 times more Vitamin K than Dried Plums.
• While 1 lb of Raw Dried Plums contains 1.9 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Plums provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Dried Plums:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Calcium, 9.3 times more Selenium and 3 times more Water than Dried Plums.
• While 1 lb of Raw Dried Plums contains 7.4 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 3.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Plums contain similar levels of Iron, Manganese and Zinc per one pound.
• 1 pound of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 6.2 times more Omega 3 and 1.3 times more Protein than Dried Plums.
• While 1 lb of Raw Dried Plums contains 9.2 times more Energy, 13.4 times more Carbohydrate, 28.2 times more Sugars, 14.9 times more Fructose and 2.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Dried Plums provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Plums provide inadequate amounts of Omega 6 in one pound.