Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.013% 0.004g	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	0.058% 0.01g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	32% 23.3g	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	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.8% 0.31mg	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	0% 0μg	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	6.46% 5.8mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Prune Juice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.13% 85.3μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.3% 0.21mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Prune Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Prune Juice:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, more Vitamin B9, 13.8 times more Vitamin C, 10.2 times more Vitamin E and 23.9 times more Vitamin K than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Prune Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Prune Juice:

• 5 ounces of Frozen Chopped Broccoli have 4.7 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 4.7 times more Selenium and 2.3 times more Zinc than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.8 times more Copper, 1.5 times more Iron and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Prune Juice contain similar levels of Water per five ounces.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3, 3 times more Fiber and 4.6 times more Protein than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 2.7 times more Energy, 3.7 times more Carbohydrate and 12.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Prune Juice provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Prune Juice provide inadequate amounts of Omega 6 in five ounces.