Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, without added sugar VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.32% 212kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	4.02% 2.9g	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	16% 6.15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.43mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	26.7% 0.35mg	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	0% 0μg	46.6% 187μg	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	6.4% 5.75mg	151% 136mg	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	2.5% 0.38mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.8μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	7.94% 0.071mg	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	10% 0.81mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	22% 0.51mg	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	8.5% 59.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.74% 138g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, dried (prunes), stewed, without added sugar versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, without added sugar vs Frozen Broccoli Spears:

• 7 ounces of Plums, dried (prunes), stewed, without added sugar have 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Vitamin A, 3 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B9, 23.6 times more Vitamin C, 7.1 times more Vitamin E and 3.9 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Plums, dried (prunes), stewed, without added sugar as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, without added sugar vs Frozen Broccoli Spears:

• 7 ounces of Plums, dried (prunes), stewed, without added sugar have 3.4 times more Copper and 1.3 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.8 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 19 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Frozen Broccoli Spears contain similar levels of Magnesium per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, dried (prunes), stewed, without added sugar have 3.7 times more Energy, 5.2 times more Carbohydrate and 17 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 3.2 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, without added sugar as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.