Comparing Nutrients in 1 pound Plums, canned, purple, heavy syrup pack, solids and liquids VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Energy	14% 404kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23% 30g	130g per day for Men 19-50 years
Sugars	140% 101g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	31% 11.8g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	61% 0.79mg	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	3.4% 13.6μg	71.4% 286μg	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	2% 1.8mg	450% 405mg	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	5.44% 0.82mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	24.7% 0.22mg	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	47.6% 3.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	41.4% 0.95mg	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	8.42% 59mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids vs Broccoli:

• Raw Broccoli contains 2.4 times more Vitamin A, 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 8 times more Vitamin B5, 6.5 times more Vitamin B6, 21 times more Vitamin B9, 223 times more Vitamin C, 4.3 times more Vitamin E and 23.6 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plums, canned, purple, heavy syrup pack, solids and liquids vs Broccoli:

• Raw Broccoli contains 5.2 times more Calcium, 1.3 times more Copper, 4.2 times more Magnesium, 6.8 times more Manganese, 5.1 times more Phosphorus, 3.5 times more Potassium, more Selenium, 1.7 times more Sodium and 5.9 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Raw Broccoli have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plums, canned, purple, heavy syrup pack, solids and liquids have 2.6 times more Energy, 3.5 times more Carbohydrate and 13.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 2.9 times more Fiber and 7.8 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.