Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.5% 0.085g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	20% 7.54g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	31% 0.4mg	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	0% 0μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	26% 0.23mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	8.46% 0.19mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Prunes, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Prunes, canned, 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 Frozen Chopped Broccoli vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B5, more Vitamin B9 and 20.1 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 3.3 times more Calcium, 2 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 3.1 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.2 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 4 times more Energy, 5.8 times more Carbohydrate and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.