Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Broccoli

Weight per 300 calories

Prunes, canned, heavy syrup pack, solids and liquids

286g

Broccoli

882g

Prunes, canned, heavy syrup pack, solids and liquids have 3.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Broccoli?

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.59%0.57g

Fat

3.37%3.26g

0.57 gvs3.26 g

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

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0.14%0.046g

Saturated Fat

3.14%1g

0.046 gvs1 g

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

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Omega 3

34.7%0.56g

NA gvs0.56 g

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

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0.72%0.12g

Omega 6

2.54%0.43g

0.12 gvs0.43 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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61%79.4g

Carbohydrate

45%58.6g

79.4 gvs58.6 g

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

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Sugars

20.7%15g

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

NA gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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28.6%11g

Fiber

60.4%23g

11 gvs23 g

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

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4.44%2.5g

Protein

44.4%25g

2.5 gvs25 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Broccoli

12.7%114μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

114 μgvs274 μg

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

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8.1%0.097mg

Vitamin B1

52.2%0.63mg

Thiamine

0.097 mgvs0.63 mg

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

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27%0.35mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.35 mgvs1.03 mg

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

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15.5%2.47mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.47 mgvs5.64 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.7%0.29mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.29 mgvs5.06 mg

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

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44.6%0.58mg

Vitamin B6

119%1.54mg

Pyridoxine

0.58 mgvs1.54 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

139%556μg

Folates and Folic Acid

0 μgvs556 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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8.9%8mg

Vitamin C

875%787mg

Ascorbic acid

8 mgvs787 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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Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Broccoli

4.86%48.6mg

Calcium

41.5%415mg

48.6 mgvs415 mg

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

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37.5%0.34mg

Copper

48%0.43mg

0.34 mgvs0.43 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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14.6%1.17mg

Iron

80.5%6.44mg

1.17 mgvs6.44 mg

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

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10.2%43mg

Magnesium

44%185mg

43 mgvs185 mg

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

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12%0.28mg

Manganese

80.6%1.85mg

0.28 mgvs1.85 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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10.6%74.3mg

Phosphorus

83%582mg

74.3 mgvs582 mg

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

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19%646mg

Potassium

82%2788mg

646 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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0.57%8.57mg

Sodium

19.4%291mg

8.57 mgvs291 mg

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

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4.94%0.54mg

Zinc

33%3.6mg

0.54 mgvs3.6 mg

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

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5.46%202g

Water

21.3%788g

202 gvs788 g

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

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Lets compare vitamin content per 300 calories of Prunes, canned, heavy syrup pack, solids and liquids vs Broccoli:

Raw Broccoli contains 2.4 times more Vitamin A, 6.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 17.7 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9 and 98.4 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prunes, canned, heavy syrup pack, solids and liquids vs Broccoli:

Raw Broccoli contains 8.5 times more Calcium, 1.3 times more Copper, 5.5 times more Iron, 4.3 times more Magnesium, 6.6 times more Manganese, 7.8 times more Phosphorus, 4.3 times more Potassium, 34 times more Sodium, 6.7 times more Zinc and 3.9 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 300 calories:

Prunes, canned, heavy syrup pack, solids and liquids have 1.4 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 5.7 times more Fat, 22 times more Saturated Fat, 2.1 times more Fiber and 10 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prunes, canned, heavy syrup pack, solids and liquidsVS PrunesBroccoliVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: