Comparing Nutrients in 100 grams Broccoli VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Prune puree	3%	1%	96%

Macro Nutrients

	Broccoli	Prune puree	Recommended Dietary Allowance
Energy	1.17% 34kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	50% 65g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Prune puree	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Prune puree	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	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	9.13% 0.73mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	NA	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	NA	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.81% 30g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.8 times more Vitamin B1, 1.3 times more Vitamin B5 and 20.7 times more Vitamin C than Prune puree.
• While Prune puree contains 3.2 times more Vitamin A and 3.9 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Prune puree:

• Raw Broccoli has 1.5 times more Calcium, 1.4 times more Sodium and 3 times more Water than Prune puree.
• While Prune puree contains 3.8 times more Iron and 2.7 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Prune puree have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.3 times more Protein than Prune puree.
• While Prune puree contains 7.6 times more Energy, 9.8 times more Carbohydrate, 22.9 times more Sugars, 20.4 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Prune puree have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.