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Comparing Nutrients in 100 grams Stewed PrunesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Stewed Prunes
4%
2%
94%
Frozen Chopped Broccoli
34%
8%
58%
100 g ▼

Macro Nutrients

3.9%113kcal
Energy
0.9%26kcal
113 kcalvs26 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.25%0.24g
Fat
0.3%0.29g
0.24 gvs0.29 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.063%0.02g
Saturated Fat
0.14%0.044g
0.02 gvs0.044 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
6.56%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
0.18%0.031g
0.053 gvs0.031 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23%29.7g
Carbohydrate
3.68%4.8g
29.7 gvs4.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.14%0.83g
≤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]
NA gvs0.83 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.75g
NA gvs0.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
7.9%3g
NA gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.2%1.23g
Protein
5%2.8g
1.23 gvs2.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.9%26μg
Vitamin A
5.78%52μg
RAE, retinol activity equivalents
26 μgvs52 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.83%0.046mg
Vitamin B1
4.4%0.053mg
Thiamine
0.046 mgvs0.053 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B2
7.4%0.096mg
Riboflavin
0.03 mgvs0.096 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.16%0.99mg
Vitamin B3
2.94%0.47mg
Niacin, nicotinic acid, niacinamide
0.99 mgvs0.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.16%0.11mg
Vitamin B5
5.6%0.28mg
Pantothenic acid
0.11 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
10%0.13mg
Pyridoxine
0.19 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
16.8%67μg
Folates and Folic Acid
0 μgvs67 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
62.7%56.4mg
Ascorbic acid
0 mgvs56.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
8.13%1.22mg
Tocopherols and Tocotrienols
NA mgvs1.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
67.6%81μg
Phytomenadione or phylloquinone
NA μgvs81 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
5.6%56mg
24 mgvs56 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.7%0.2mg
Copper
4.22%0.038mg
0.2 mgvs0.038 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.6%1.17mg
Iron
10%0.81mg
1.17 mgvs0.81 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
4.3%18mg
21 mgvs18 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.52%0.1mg
Manganese
12.8%0.29mg
0.1 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.3%37mg
Phosphorus
7.14%50mg
37 mgvs50 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%353mg
Potassium
6.24%212mg
353 mgvs212 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.1%2.8μg
NA μgvs2.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
1.6%24mg
2 mgvs24 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.27%0.25mg
Zinc
4.36%0.48mg
0.25 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.84%68g
Water
2.47%91g
68 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Stewed Prunes vs Frozen Chopped Broccoli:
Comparing minerals per 100 grams for Stewed Prunes vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 100 grams:



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