Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Plums, canned, purple, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	42% 30.5g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.38% 0.075mg	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	20% 1.6mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	2.76% 0.064mg	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	14% 99mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.45% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Plums, canned, purple, light syrup pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 4.3 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 141 times more Vitamin C, 6.8 times more Vitamin E and 18.9 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Plums, canned, purple, light syrup pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 3.6 times more Magnesium, 9.2 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, more Selenium and 6 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli, Unprepared and Plums, canned, purple, light syrup pack, solids and liquids have similar amounts of Copper, Iron, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 3.3 times more Fiber and 7.6 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• While Plums, canned, purple, light syrup pack, solids and liquids contain 2.4 times more Energy, 3.4 times more Carbohydrate and 11.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.