Comparing Nutrients in 7 ounces Plums, canned, purple, juice pack, solids and liquids VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	39% 28.2g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	1.8% 1g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11% 99μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	33.6% 0.44mg	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	1.5% 5.95μg	35.2% 141μg	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	6.17% 5.56mg	81.6% 73.4mg	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	2.4% 0.36mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.5% 0.15mg	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	8.43% 0.67mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	32.8% 0.75mg	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	4.25% 29.8mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, juice pack, solids and liquids VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, purple, juice pack, solids and liquids versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, canned, purple, juice pack, solids and liquids vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 4.5 times more Vitamin A, 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 6.2 times more Vitamin B5, 8.1 times more Vitamin B6, 23.7 times more Vitamin B9, 13.2 times more Vitamin C, 14.1 times more Vitamin E and 59.5 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Plums, canned, purple, juice pack, solids and liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, purple, juice pack, solids and liquids vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 11.8 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 3.4 times more Magnesium, 11.5 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, more Selenium, 56 times more Sodium and 4.9 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Cooked Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, purple, juice pack, solids and liquids have 2.3 times more Energy, 4.9 times more Carbohydrate and 22.9 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3, 3.1 times more Fiber and 7.5 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Plums, canned, purple, juice pack, solids and liquids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.