Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	43.6% 31.6g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.94% 0.038mg	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	23.7% 95μg	1.06% 4.25μg	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	89% 80mg	0.63% 0.57mg	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	11.5% 1.73mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.83% 0.052mg	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	14.4% 1.15mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.9% 0.044mg	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	10% 71mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Plums, canned, purple, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 5 ounces of Frozen Chopped Broccoli have 4 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 141 times more Vitamin C, 6.8 times more Vitamin E and 18.9 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 5 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium, 3.6 times more Magnesium, 9.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, more Selenium, 6.9 times more Zinc and 1.2 times more Water than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3, 3.3 times more Fiber and 7.8 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 5 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 3.4 times more Energy, 4.9 times more Carbohydrate and 16.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in five ounces.