Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prune puree	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Energy	1.27% 37kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	71% 92g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	76.3% 55.3g	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	27% 19.7g	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	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	15.7% 142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	6.77% 6.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	NA	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Prune puree per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1 and 13.1 times more Vitamin C than Prune puree.
• While 5 oz of Prune puree contain 1.9 times more Vitamin A, 5.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

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

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium and 3 times more Water than Prune puree.
• While 5 oz of Prune puree contain 3.5 times more Iron, 1.4 times more Phosphorus and 4 times more Potassium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Protein than Prune puree.
• While 5 oz of Prune puree contain 9.9 times more Energy, 13.6 times more Carbohydrate, 28.9 times more Sugars and 16.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Prune puree offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy