Comparing Nutrients in 1 pound Canned Prune Juice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Prune Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	11% 322kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	25% 32.6g	130g per day for Men 19-50 years
Sugars	103% 74.6g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	69.8% 0.91mg	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	0% 0μg	122% 490μg	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	20.7% 18.6mg	327% 294mg	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	3.63% 0.54mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	6.83% 273μg	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	67% 5.35mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	38.3% 0.88mg	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	16% 113mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.96% 368g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Prune Juice has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 5.8 times more Vitamin B5, more Vitamin B9, 15.8 times more Vitamin C, 12.1 times more Vitamin E and 41.5 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Prune Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Prune Juice has 15.1 times more Fluoride and 1.8 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Selenium, 10.3 times more Sodium and 2.1 times more Zinc than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Broccoli have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Prune Juice has 2 times more Energy, 2.4 times more Carbohydrate and 11.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 3.3 times more Fiber and 3.9 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.