Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Energy	4.38% 127kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.19% 0.032g	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	61% 79g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	103% 74.6g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	25% 14g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76% 0.99mg	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	34% 136μg	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	20.7% 18.6mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Calcium	23% 231mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.83% 273μg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	29.8% 0.68mg	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	35.6% 249mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 411g	9.96% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Prune Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Canned Prune Juice:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 3.4 times more Vitamin B1, 2.6 times more Vitamin B5, more Vitamin B9, 9.8 times more Vitamin C, 11 times more Vitamin E and 25.9 times more Vitamin K than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Prune Juice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Prune Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Canned Prune Juice:

• 1 pound of Boiled Spears Frozen Broccoli has 4.3 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 1.6 times more Copper, 1.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Prune Juice contain similar levels of Water per one pound.
• 1 pound of Canned Prune Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3, 3 times more Fiber and 5.1 times more Protein than Canned Prune Juice.
• While 1 lb of Canned Prune Juice contains 2.5 times more Energy, 3.3 times more Carbohydrate and 11.2 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Prune Juice provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Prune Juice provide inadequate amounts of Omega 6 in one pound.