Comparing Nutrients in 7 ounces Dried Plums VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Plums	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16.4% 476kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	98% 127g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	34% 24.6g	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	% 50.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	19.6% 137mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Plums 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 Dried Plums vs Frozen Broccoli Spears:

• 7 ounces of Dried Plums have 1.6 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin A, 1.4 times more Vitamin B1, 23.5 times more Vitamin B9, 113.8 times more Vitamin C, 3.1 times more Vitamin E and 1.7 times more Vitamin K than Raw Dried Plums.
• Both Dried Plums and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dried Plums as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Plums vs Frozen Broccoli Spears:

• 7 ounces of Dried Plums have 7.8 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2.9 times more Potassium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.3 times more Selenium and 2.9 times more Water than Raw Dried Plums.
• Both Dried Plums and Frozen Broccoli Spears contain similar levels of Calcium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Plums have 8.3 times more Energy, 11.9 times more Carbohydrate, 25.9 times more Sugars and 2.4 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.4 times more Omega 3 and 1.4 times more Protein than Raw Dried Plums.
• 7 ounces of Dried Plums provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Dried Plums as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Plums VS Frozen Broccoli Spears

What are the health benefits of Dried Plums compared to Frozen Broccoli Spears?

Dried plums, also known as prunes, are high in fiber, potassium, and vitamin K, which can support digestive health, bone health, and heart health. On the other hand, frozen broccoli spears are rich in vitamin C, vitamin K, and antioxidants, which can help boost the immune system and reduce inflammation. Both options offer unique health benefits, so it's beneficial to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Dried Plums or Frozen Broccoli Spears?

Both dried plums and frozen broccoli spears can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli spears are a better choice as they are lower in calories and higher in essential nutrients compared to dried plums, which are higher in natural sugars and calories due to the dehydration process. Incorporating more frozen broccoli spears into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Dried Plums or more Frozen Broccoli Spears to gain more muscles while training consistently?

Frozen broccoli spears would be a better choice for gaining muscles while training consistently. Broccoli is a good source of protein, fiber, and essential vitamins and minerals that are important for muscle growth and recovery. Dried plums are also nutritious, but they are higher in sugar and lower in protein compared to broccoli.

What is the environmental impact of producing Dried Plums compared to Frozen Broccoli Spears?

Producing dried plums generally has a higher environmental impact compared to frozen broccoli spears. This is because the process of drying fruits often requires more energy and resources, such as water and electricity, compared to freezing vegetables. Additionally, the transportation of dried fruits usually involves more packaging materials and fuel due to their weight and volume. Opting for frozen broccoli spears can be a more sustainable choice in terms of environmental impact.