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

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	42% 30.5g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	26% 0.34mg	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	41% 165μg	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	0.88% 0.79mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	9.26% 0.083mg	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	21.3% 1.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	34% 0.78mg	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	3.7% 25.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Broccoli Raab contain 10.9 times more Vitamin A, 10.1 times more Vitamin B1, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5, 6.3 times more Vitamin B6, 27.7 times more Vitamin B9, 50.5 times more Vitamin C, 9 times more Vitamin E and 52.1 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Broccoli Raab contain 12 times more Calcium, 2.5 times more Iron, 4.4 times more Magnesium, 12.3 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Sodium and 9.6 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 2.9 times more Energy, 5.7 times more Carbohydrate and 40.4 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3, 3 times more Fiber and 8.6 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.