Comparing Nutrients in 7 ounces Boiled Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	11% 14.2g	35.5% 46g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	61% 44.3g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	17% 153μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.12% 0.054mg	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	53.6% 214μg	1.5% 5.95μg	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	143% 129mg	0.88% 0.79mg	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	19% 2.88mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.67% 0.062mg	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	19% 133mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Plums, canned, purple, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 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 7 ounces of Boiled Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 7 ounces of Boiled Broccoli have 5.9 times more Vitamin A, 3.9 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 8.6 times more Vitamin B5, 7.4 times more Vitamin B6, 36 times more Vitamin B9, 162.3 times more Vitamin C, 8.1 times more Vitamin E and 32.8 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 7 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 Boiled and Drained Broccoli as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 7 ounces of Boiled Broccoli have 4.4 times more Calcium, 1.6 times more Copper, 4.2 times more Magnesium, 6.3 times more Manganese, 5.2 times more Phosphorus, 3.2 times more Potassium, more Selenium, 2.2 times more Sodium and 6.4 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.3 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 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 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3, 3.7 times more Fiber and 6.6 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 2.5 times more Energy, 3.2 times more Carbohydrate and 16.1 times more Sugars than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.