Comparing Nutrients in 1 pound Plums, canned, purple, juice pack, solids and liquids VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	9.94% 13g	130g per day for Men 19-50 years
Sugars	89% 64.5g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	25% 227μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	59.7% 0.78mg	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	94% 376μg	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	14% 12.7mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	21% 0.19mg	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	19.3% 1.54mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	78% 1.8mg	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	9.7% 68mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, juice pack, solids and liquids VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, canned, purple, juice pack, solids and liquids versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Broccoli Raab contains 2.6 times more Vitamin A, 7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 4.5 times more Vitamin B5, 6.3 times more Vitamin B6, 27.7 times more Vitamin B9, 7.2 times more Vitamin C, 9 times more Vitamin E and 52.1 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• 1 pound of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Plums, canned, purple, juice pack, solids and liquids has 1.3 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.8 times more Calcium, 6.3 times more Iron, 2.8 times more Magnesium, 12 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 33 times more Sodium and 7 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, canned, purple, juice pack, solids and liquids has 2.6 times more Energy, 5.3 times more Carbohydrate and 37.4 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3, 3 times more Fiber and 6.2 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• 1 pound of Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.