Comparing Nutrients in 7 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	19.2% 0.44mg	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	7.37% 51.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Prunes, canned, heavy syrup pack, solids and liquids versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B5, more Vitamin B9 and 14.3 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 3.5 times more Copper and 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 3.8 times more Energy, 5.2 times more Carbohydrate and 1.3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.6 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.