Comparing Nutrients in 7 ounces Plums VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Plums	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	11% 14.2g	130g per day for Men 19-50 years
Sugars	27% 19.7g	3.8% 2.76g	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	8.4% 6.1g	2.03% 1.47g	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	% 10g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 0.16g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Plums	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	30.5% 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	2.5% 9.92μg	53.6% 214μg	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	21% 19mg	143% 129mg	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	3.44% 0.52mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0.2% 7.94μg	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	4.2% 0.34mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	16.7% 0.38mg	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	4.54% 31.8mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plums vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.5 times more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 6.9 times more Vitamin B6, 21.6 times more Vitamin B9, 6.8 times more Vitamin C, 5.6 times more Vitamin E and 22 times more Vitamin K than Raw Plums.
• Both Raw Plums as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6.7 times more Calcium, 3.9 times more Iron, 3 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.9 times more Potassium, more Selenium, more Sodium and 4.5 times more Zinc than Raw Plums.
• Both Raw Plums and Boiled and Drained Broccoli have similar amounts of Copper and Water per 7 oz.
• Both Raw Plums as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Plums have 1.3 times more Energy, 1.6 times more Carbohydrate, 7.1 times more Sugars and 4.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 2.4 times more Fiber and 3.4 times more Protein than Raw Plums.
• Both Raw Plums as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.