Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prune puree	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Energy	0.9% 26kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	50% 65g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	53.8% 39g	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	1.14% 0.83g	19% 14g	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	% 0.75g	% 22.3g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	16.8% 67μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	4.78% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prune puree	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	NA	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	NA	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	NA	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	7.14% 50mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	NA	11mg per day for Men 19-50 years
Water	2.47% 91g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Prune puree:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin B1 and 13.1 times more Vitamin C than Prune puree.
• While Prune puree contains 1.9 times more Vitamin A, 5.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Prune puree:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Calcium and 3 times more Water than Prune puree.
• While Prune puree contains 3.5 times more Iron, 1.4 times more Phosphorus and 4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prune puree have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Protein than Prune puree.
• While Prune puree contains 9.9 times more Energy, 13.6 times more Carbohydrate, 28.9 times more Sugars and 16.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prune puree have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.