Comparing Nutrients in 1 pound Canned Prune Juice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Prune Juice	Broccoli	Recommended Dietary Allowance
Energy	11% 322kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	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	0.19% 0.032g	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	61% 79g	23% 30g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	12% 4.54g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	24.4% 0.32mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	0% 0μg	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	20.7% 18.6mg	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	3.63% 0.54mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	6.83% 273μg	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	67% 5.35mg	41.4% 3.3mg	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	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	16% 113mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17% 1.86mg	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 Broccoli:

• Canned Prune Juice has 1.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B5, more Vitamin B9, 21.8 times more Vitamin C, 6.5 times more Vitamin E and 29.9 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Prune Juice has 1.4 times more Copper and 1.6 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 4.2 times more Selenium, 8.3 times more Sodium and 2 times more Zinc than Canned Prune Juice.
• Both Canned Prune Juice and Raw Broccoli have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Prune Juice has 2.1 times more Energy, 2.6 times more Carbohydrate and 9.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 2.6 times more Fiber and 4.6 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.