Comparing Nutrients in 500 calories Plums, canned, purple, juice pack, solids and liquids VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Plums, canned, purple, juice pack, solids and liquids: 862g
• Cooked Chopped Frozen Broccoli: 1786g

Plums, canned, purple, juice pack, solids and liquids have 2.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Plums, canned, purple, juice pack, solids and liquids or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.054% 0.017g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	73.5% 96g	130g per day for Men 19-50 years
Sugars	169% 123g	36.2% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.4% 7.76g	141% 53.6g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	48% 431μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	179% 2.32mg	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	6.47% 26μg	250% 1000μg	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	27% 24mg	796% 716mg	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	10.3% 1.55mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.62% 86.2mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.47mg	67.5% 0.61mg	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	36.6% 2.93mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	173% 4mg	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	18.5% 129mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.62mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	19.6% 724g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums, canned, purple, juice pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 2.1 times more Vitamin A, 5 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 7.9 times more Vitamin B5, 10 times more Vitamin B6, 38.7 times more Vitamin B9, 29.7 times more Vitamin C, 15.2 times more Vitamin E and 42.4 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, canned, purple, juice pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 6.8 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 3.4 times more Magnesium, 14 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium, more Selenium, 22.8 times more Sodium, 5.3 times more Zinc and 2.2 times more Water than Plums, canned, purple, juice pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Plums, canned, purple, juice pack, solids and liquids have 1.4 times more Carbohydrate and 4.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 6.9 times more Fiber and 12.6 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Plums, canned, purple, juice pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.