Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	30.3% 39.4g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	14% 5.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.67% 1.23mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	24% 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	0% 0μg	25% 101μg	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	4.4% 3.97mg	58.3% 52.4mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	12% 0.11mg	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	7.26% 0.58mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	23.4% 0.54mg	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	5.26% 37mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 5.7 times more Vitamin A, 5 times more Vitamin B1, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B9 and 13.2 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Broccoli Raab:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.6 times more Copper than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 6.9 times more Calcium, 3.1 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 18.7 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 4.2 times more Energy, 8.9 times more Carbohydrate and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 4.4 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.