Comparing Nutrients in 5 ounces Plums, canned, heavy syrup, drained VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.35% 126kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 32.8g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	42% 30.6g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	14% 0.18mg	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	1.06% 4.25μg	23.7% 95μg	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	0.63% 0.57mg	89% 80mg	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	2.46% 0.37mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	6% 0.054mg	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	15% 1.2mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	3.04% 21.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Frozen Chopped Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Plums, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.6 times more Vitamin B6, 22.3 times more Vitamin B9, 141 times more Vitamin C, 4.7 times more Vitamin E and 12.7 times more Vitamin K than Plums, canned, heavy syrup, drained.
• 5 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Plums, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 5 ounces of Plums, canned, heavy syrup, drained have 1.2 times more Copper than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.6 times more Calcium, 3.6 times more Magnesium, 3.3 times more Phosphorus, 2.3 times more Potassium, more Selenium and 6.9 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Frozen Chopped Broccoli contain similar levels of Iron and Water per five ounces.
• 5 ounces of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, canned, heavy syrup, drained have 3.4 times more Energy, 4.8 times more Carbohydrate and 16 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 2 times more Fiber and 6.4 times more Protein than Plums, canned, heavy syrup, drained.
• 5 ounces of Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Plums, canned, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.