Comparing Nutrients in 1 pound BroccoliVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Plums, dried (prunes), stewed, with added sugar

96%

1 lb ▼

Macro Nutrients

Broccolivs Plums, dried (prunes), stewed, with added sugar

5.3%154kcal

Energy

19.4%562kcal

154 kcalvs562 kcal

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

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1.73%1.68g

Fat

1.03%1g

1.68 gvs1 g

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

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1.6%0.52g

Saturated Fat

0.24%0.077g

0.52 gvs0.077 g

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

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18%0.29g

Omega 3

0%0g

0.29 gvs0 g

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

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1.3%0.22g

Omega 6

1.25%0.21g

0.22 gvs0.21 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%30g

Carbohydrate

115%149g

30 gvs149 g

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

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10.6%7.7g

Sugars

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

7.7 gvsNA g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

45.4%17.2g

11.8 gvs17.2 g

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

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23%12.8g

Protein

8.83%4.94g

12.8 gvs4.94 g

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

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Vitamins

Broccolivs Plums, dried (prunes), stewed, with added sugar

15.6%141μg

Vitamin A

7.06%63.5μg

RAE, retinol activity equivalents

141 μgvs63.5 μg

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

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27%0.32mg

Vitamin B1

8.3%0.1mg

Thiamine

0.32 mgvs0.1 mg

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

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41%0.53mg

Vitamin B2

32.4%0.42mg

Riboflavin

0.53 mgvs0.42 mg

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

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18%2.9mg

Vitamin B3

19%3.06mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs3.06 mg

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

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52%2.6mg

Vitamin B5

9.07%0.45mg

Pantothenic acid

2.6 mgvs0.45 mg

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

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61%0.79mg

Vitamin B6

71%0.92mg

Pyridoxine

0.79 mgvs0.92 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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71.4%286μg

Vitamin B9

0%0μg

Folates and Folic Acid

286 μgvs0 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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450%405mg

Vitamin C

13.6%12.2mg

Ascorbic acid

405 mgvs12.2 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

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

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Minerals

Broccolivs Plums, dried (prunes), stewed, with added sugar

21.3%213mg

Calcium

9.53%95mg

213 mgvs95 mg

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

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24.7%0.22mg

Copper

91%0.82mg

0.22 mgvs0.82 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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41.4%3.3mg

Iron

59%4.7mg

3.3 mgvs4.7 mg

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

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22.7%95mg

Magnesium

20.5%86mg

95 mgvs86 mg

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

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41.4%0.95mg

Manganese

18%0.42mg

0.95 mgvs0.42 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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42.8%299mg

Phosphorus

21.4%150mg

299 mgvs150 mg

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

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42%1433mg

Potassium

41.6%1415mg

1433 mgvs1415 mg

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

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20.6%11.3μg

Selenium

8.25%4.54μg

11.3 μgvs4.54 μg

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

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9.98%150mg

Sodium

0.6%9.07mg

150 mgvs9.07 mg

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

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17%1.86mg

Zinc

9.07%1mg

1.86 mgvs1 mg

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

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11%405g

Water

7.98%295g

405 gvs295 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Plums, dried (prunes), stewed, with added sugar:

Raw Broccoli has 2.2 times more Vitamin A, 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B5, more Vitamin B9 and 33 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
Both Raw Broccoli and Plums, dried (prunes), stewed, with added sugar have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
Both Raw Broccoli as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Plums, dried (prunes), stewed, with added sugar:

Raw Broccoli has 2.2 times more Calcium, 2.3 times more Manganese, 2 times more Phosphorus, 2.5 times more Selenium, 16.5 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 3.7 times more Copper and 1.4 times more Iron than Raw Broccoli.
Both Raw Broccoli and Plums, dried (prunes), stewed, with added sugar have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has more Omega 3 and 2.6 times more Protein than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 3.6 times more Energy, 5 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli.
Both Raw Broccoli as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliPlums, dried (prunes), stewed, with added sugarVS Boiled BroccoliBroccoliVS Canned Prune JuicePlums, dried (prunes), stewed, with added sugarVS Canned Prune Juice

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: