Comparing Nutrients in 1 pound Plums VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Plums	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	62% 45g	8.45% 6.12g	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	19.2% 14g	5.2% 3.76g	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	% 23g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Plums	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	45.4% 0.59mg	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	5.67% 22.7μg	76% 304μg	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	48% 43mg	284% 256mg	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	7.86% 1.18mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	9.64% 0.77mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	58% 1.33mg	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	10.4% 72.6mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin A, 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B5, 4.5 times more Vitamin B6, 13.4 times more Vitamin B9, 5.9 times more Vitamin C, 4.7 times more Vitamin E and 12.7 times more Vitamin K than Raw Plums.
• Both Raw Plums and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Plums as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Plums have 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 4.8 times more Iron, 2.6 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, more Sodium and 4.8 times more Zinc than Raw Plums.
• Both Raw Plums and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Plums have 1.8 times more Energy, 2.4 times more Carbohydrate, 7.3 times more Sugars and 3.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 2.1 times more Fiber and 4 times more Protein than Raw Plums.
• Both Raw Plums as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.