Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Frozen Broccoli Spears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	50% 65.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	5.95% 5.36mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	39.7% 0.36mg	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	18% 1.43mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	7.94% 0.18mg	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	16.7% 117mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Plums, dried (prunes), stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Plums, dried (prunes), stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin A, 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.4 times more Vitamin B5, more Vitamin B9 and 25.3 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Plums, dried (prunes), stewed, with added sugar provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Frozen Broccoli Spears as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium, 1.5 times more Zinc and 1.4 times more Water than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 5 times more Copper and 1.4 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Plums, dried (prunes), stewed, with added sugar contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 and 2.8 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 4.3 times more Energy, 6.1 times more Carbohydrate and 1.3 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 6 in seven ounces.