Comparing Nutrients in 1 pound Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.15% 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	97% 126g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20% 181μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.7% 77mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	37.8% 0.34mg	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	23.2% 1.86mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	75% 1.72mg	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	17% 118mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.66% 321g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 5.7 times more Vitamin A, 5 times more Vitamin B1, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B9 and 13.2 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Broccoli Raab:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.6 times more Copper than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.9 times more Calcium, 3.1 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 18.7 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 4.2 times more Energy, 8.9 times more Carbohydrate and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.4 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.