Comparing Nutrients in 14 ounces Plums, dried (prunes), stewed, without added sugarVS Broccoli

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Broccoli

14.6%425kcal

Energy

4.65%135kcal

425 kcalvs135 kcal

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

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0.65%0.64g

Fat

1.5%1.47g

0.64 gvs1.47 g

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

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0.12%0.04g

Saturated Fat

1.4%0.45g

0.04 gvs0.45 g

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

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0%0g

Omega 3

15.6%0.25g

0 gvs0.25 g

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

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0.61%0.1g

Omega 6

1.14%0.19g

0.1 gvs0.19 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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85.7%111g

Carbohydrate

20.3%26.4g

111 gvs26.4 g

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

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137%99g

Sugars

9.3%6.75g

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

99 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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32.4%12.3g

Fiber

27%10.3g

12.3 gvs10.3 g

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

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6.8%3.8g

Protein

20%11g

3.8 gvs11 g

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

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Broccoli

7.5%67.5μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

67.5 μgvs123 μg

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

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7.94%0.095mg

Vitamin B1

23.5%0.28mg

Thiamine

0.095 mgvs0.28 mg

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

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30.5%0.4mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.4 mgvs0.46 mg

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

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18%2.87mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs2.54 mg

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

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8.5%0.42mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.42 mgvs2.27 mg

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

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66.6%0.87mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.87 mgvs0.69 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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0%0μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

0 μgvs250 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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12.8%11.5mg

Vitamin C

393%354mg

Ascorbic acid

11.5 mgvs354 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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5.03%0.75mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

0.75 mgvs3.1 mg

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

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86.3%104μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

104 μgvs403 μg

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

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Minerals

Plums, dried (prunes), stewed, without added sugarvs Broccoli

7.54%75.4mg

Calcium

18.7%187mg

75.4 mgvs187 mg

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

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54.2%0.49mg

Copper

21.6%0.19mg

0.49 mgvs0.19 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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20.3%1.63mg

Iron

36.2%2.9mg

1.63 mgvs2.9 mg

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

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17%71.4mg

Magnesium

20%83.3mg

71.4 mgvs83.3 mg

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

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22.6%0.52mg

Manganese

36.2%0.83mg

0.52 mgvs0.83 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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17%119mg

Phosphorus

37.4%262mg

119 mgvs262 mg

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

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37.5%1274mg

Potassium

37%1254mg

1274 mgvs1254 mg

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

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0.72%0.4μg

Selenium

18%9.92μg

0.4 μgvs9.92 μg

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

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0.26%3.97mg

Sodium

8.73%131mg

3.97 mgvs131 mg

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

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6.86%0.75mg

Zinc

14.8%1.63mg

0.75 mgvs1.63 mg

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

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7.48%277g

Water

9.58%354g

277 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Plums, dried (prunes), stewed, without added sugar vs Broccoli:

Plums, dried (prunes), stewed, without added sugar have 1.2 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Vitamin A, 3 times more Vitamin B1, 5.4 times more Vitamin B5, more Vitamin B9, 30.8 times more Vitamin C, 4.1 times more Vitamin E and 3.9 times more Vitamin K than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Plums, dried (prunes), stewed, without added sugar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plums, dried (prunes), stewed, without added sugar vs Broccoli:

Plums, dried (prunes), stewed, without added sugar have 2.5 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Calcium, 1.8 times more Iron, 1.6 times more Manganese, 2.2 times more Phosphorus, 25 times more Selenium, 33 times more Sodium, 2.2 times more Zinc and 1.3 times more Water than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Raw Broccoli have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Plums, dried (prunes), stewed, without added sugar have 3.1 times more Energy, 4.2 times more Carbohydrate and 14.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains more Omega 3 and 2.9 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Plums, dried (prunes), stewed, without added sugar as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarBroccoliVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 14 ounces Plums, dried (prunes), stewed, without added sugarVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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