Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Plums	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	98% 127g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	104% 75.7g	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	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	37% 14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Plums	Recommended Dietary Allowance
Calcium	11% 111mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25.8% 0.59mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Dried Plums:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 16.8 times more Vitamin B9, 94 times more Vitamin C, 2.8 times more Vitamin E and 1.4 times more Vitamin K than Dried Plums.
• While 7 oz of Raw Dried Plums contain 1.9 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Plums provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Dried Plums:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium, 9.3 times more Selenium and 3 times more Water than Dried Plums.
• While 7 oz of Raw Dried Plums contain 7.4 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 3.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Plums contain similar levels of Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 and 1.3 times more Protein than Dried Plums.
• While 7 oz of Raw Dried Plums contain 9.2 times more Energy, 13.4 times more Carbohydrate, 28.2 times more Sugars, 14.9 times more Fructose and 2.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Dried Plums provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Dried Plums provide inadequate amounts of Omega 6 in seven ounces.