Comparing Nutrients in 500 calories Plums, dried (prunes), stewed, without added sugar VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Plums, dried (prunes), stewed, without added sugar: 467g
• Cooked Chopped Frozen Broccoli: 1786g

Plums, dried (prunes), stewed, without added sugar have 3.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average 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, dried (prunes), stewed, without added sugar or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	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	0.71% 0.12g	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	101% 131g	73.5% 96g	130g per day for Men 19-50 years
Sugars	161% 117g	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	38% 14.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	8% 4.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.83% 79.4μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.4% 1mg	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	0% 0μg	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	15% 13.6mg	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	5.9% 0.89mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	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	24% 1.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	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	20% 140mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	0.85% 0.47μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.07% 0.89mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	8.8% 326g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums, dried (prunes), stewed, without added sugar vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 11.5 times more Vitamin A, 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.4 times more Vitamin B3, 9.8 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B9, 52.8 times more Vitamin C, 26.5 times more Vitamin E and 12.9 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar 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, dried (prunes), stewed, without added sugar vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 5.7 times more Iron, 2.8 times more Magnesium, 6.5 times more Manganese, 6.2 times more Phosphorus, 1.7 times more Potassium, 26.8 times more Selenium, 42 times more Sodium, 5.6 times more Zinc and 5 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Boiled Chopped Frozen Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plums, dried (prunes), stewed, without added sugar have 1.4 times more Carbohydrate and 4.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 3.7 times more Fiber and 12.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Plums, dried (prunes), stewed, without added sugar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.