Comparing Nutrients in 100 grams BroccoliVS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Plums, canned, purple, juice pack, solids and liquids

97%

100 g ▼

Macro Nutrients

Broccolivs Plums, canned, purple, juice pack, solids and liquids

1.17%34kcal

Energy

2%58kcal

34 kcalvs58 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g

Fat

0.021%0.02g

0.37 gvs0.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g

Saturated Fat

0.006%0.002g

0.11 gvs0.002 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g

Omega 3

0%0g

0.063 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

0.029%0.005g

0.049 gvs0.005 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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5.1%6.64g

Carbohydrate

11.7%15g

6.64 gvs15 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g

Sugars

19.6%14.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.7 gvs14.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g

Fructose

≤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]

0.68 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

2.37%0.9g

2.6 gvs0.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.04%2.82g

Protein

0.91%0.51g

2.82 gvs0.51 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Plums, canned, purple, juice pack, solids and liquids

3.44%31μg

Vitamin A

5.56%50μg

RAE, retinol activity equivalents

31 μgvs50 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg

Vitamin B1

1.9%0.023mg

Thiamine

0.071 mgvs0.023 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg

Vitamin B2

4.54%0.059mg

Riboflavin

0.12 mgvs0.059 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg

Vitamin B3

2.96%0.47mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.5%0.57mg

Vitamin B5

1.44%0.072mg

Pantothenic acid

0.57 mgvs0.072 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg

Vitamin B6

2.08%0.027mg

Pyridoxine

0.18 mgvs0.027 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.8%63μg

Vitamin B9

0.75%3μg

Folates and Folic Acid

63 μgvs3 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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99%89.2mg

Vitamin C

3.1%2.8mg

Ascorbic acid

89.2 mgvs2.8 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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5.2%0.78mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.78 mgvs0.18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg

Vitamin K

3.6%4.3μg

Phytomenadione or phylloquinone

102 μgvs4.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Plums, canned, purple, juice pack, solids and liquids

4.7%47mg

Calcium

1%10mg

47 mgvs10 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg

Copper

6%0.054mg

0.049 mgvs0.054 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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9.13%0.73mg

Iron

4.25%0.34mg

0.73 mgvs0.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg

Magnesium

1.9%8mg

21 mgvs8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.13%0.21mg

Manganese

1.43%0.033mg

0.21 mgvs0.033 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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9.43%66mg

Phosphorus

2.14%15mg

66 mgvs15 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg

Potassium

4.53%154mg

316 mgvs154 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

0%0μg

2.5 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg

Sodium

0.067%1mg

33 mgvs1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg

Zinc

1%0.11mg

0.41 mgvs0.11 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g

Water

2.27%84g

89.3 gvs84 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 Broccoli vs Plums, canned, purple, juice pack, solids and liquids:

Raw Broccoli has 3.1 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 8 times more Vitamin B5, 6.5 times more Vitamin B6, 21 times more Vitamin B9, 31.9 times more Vitamin C, 4.3 times more Vitamin E and 23.6 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
While Plums, canned, purple, juice pack, solids and liquids contain 1.6 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Plums, canned, purple, juice pack, solids and liquids:

Raw Broccoli has 4.7 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 6.4 times more Manganese, 4.4 times more Phosphorus, 2.1 times more Potassium, more Selenium, 33 times more Sodium and 3.7 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
Both Raw Broccoli and Plums, canned, purple, juice pack, solids and liquids have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Broccoli has more Omega 3, 2.9 times more Fiber and 5.5 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
While Plums, canned, purple, juice pack, solids and liquids contain 1.7 times more Energy, 2.3 times more Carbohydrate and 8.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliPlums, canned, purple, juice pack, solids and liquidsVS Boiled BroccoliBroccoliVS Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, light syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: