Comparing Nutrients in 7 ounces Prunes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prunes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 673kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	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	136% 177g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.34g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Prunes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	87.3% 7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31.8% 222mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Prunes have 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 47 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dehydrated Prunes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Frozen Broccoli Spears:

• 7 ounces of Prunes have 1.8 times more Calcium, 17 times more Copper, 4.9 times more Iron, 4 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 22.6 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes have 11.7 times more Energy, 16.6 times more Carbohydrate and 1.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Dehydrated Prunes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Prunes VS Frozen Broccoli Spears

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

Prunes are a good source of fiber, vitamins, and minerals, particularly potassium and vitamin K. They can help support digestion and bone health. Frozen broccoli spears are rich in fiber, vitamins C and K, and antioxidants. They can help boost immunity and support heart health. Both prunes and frozen broccoli spears offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both prunes and frozen broccoli spears can be beneficial for weight loss, as they are low in calories and high in fiber. However, broccoli spears are a better choice as they are lower in natural sugars and higher in essential nutrients like vitamins C and K. Additionally, the fiber content in broccoli can help you feel full and satisfied, which may aid in weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both prunes and frozen broccoli spears are not particularly high in protein compared to other plant-based sources. For muscle growth, consider incorporating more protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. These foods provide essential amino acids needed for muscle repair and growth.

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

Producing prunes generally has a lower environmental impact compared to frozen broccoli spears. Prunes require less water, land, and energy to produce, and they have a smaller carbon footprint. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of a food product.