Comparing Nutrients in 1 pound Prunes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Prunes	Boiled Broccoli	Recommended Dietary Allowance
Energy	53% 1538kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	311% 404g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	30% 16.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Prunes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	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	2.27% 9.07μg	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	0% 0mg	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	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	32.7% 327mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	200% 16mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	72.6% 508mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	141% 4799mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prunes vs Boiled Broccoli:

• Raw Dehydrated Prunes have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B5, 54 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes and Boiled and Drained Broccoli have similar amounts of Vitamin A per 1 lb.
• Both Raw Dehydrated Prunes 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 Prunes vs Boiled Broccoli:

• Raw Dehydrated Prunes have 1.8 times more Calcium, 10 times more Copper, 5.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium and 22.3 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 1 pound:

• Raw Dehydrated Prunes have 9.7 times more Energy, 12.4 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Raw Dehydrated Prunes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.