Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

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

5.13%149kcal

Energy

1.66%48kcal

149 kcalvs48 kcal

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

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0.29%0.28g

Fat

0.54%0.52g

0.28 gvs0.52 g

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

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0.071%0.023g

Saturated Fat

0.5%0.16g

0.023 gvs0.16 g

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

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Omega 3

5.6%0.089g

NA gvs0.089 g

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

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0.36%0.061g

Omega 6

0.41%0.069g

0.061 gvs0.069 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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30.3%39.4g

Carbohydrate

7.24%9.4g

39.4 gvs9.4 g

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

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Sugars

3.32%2.4g

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

NA gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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14%5.4g

Fiber

9.7%3.7g

5.4 gvs3.7 g

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

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2.2%1.23g

Protein

7.14%4g

1.23 gvs4 g

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

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Vitamins

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

6.3%56.7μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

56.7 μgvs44 μg

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

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4%0.048mg

Vitamin B1

8.4%0.1mg

Thiamine

0.048 mgvs0.1 mg

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

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13.3%0.17mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.17 mgvs0.17 mg

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

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7.67%1.23mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs0.91 mg

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

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2.83%0.14mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.14 mgvs0.81 mg

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

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22%0.29mg

Vitamin B6

19%0.25mg

Pyridoxine

0.29 mgvs0.25 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

22.3%89.3μg

Folates and Folic Acid

0 μgvs89.3 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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4.4%3.97mg

Vitamin C

140%126mg

Ascorbic acid

3.97 mgvs126 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

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 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

2.4%24mg

Calcium

6.66%66.6mg

24 mgvs66.6 mg

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

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18.6%0.17mg

Copper

7.7%0.069mg

0.17 mgvs0.069 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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7.26%0.58mg

Iron

13%1.03mg

0.58 mgvs1.03 mg

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

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5.06%21.3mg

Magnesium

7.1%29.8mg

21.3 mgvs29.8 mg

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

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6.04%0.14mg

Manganese

13%0.3mg

0.14 mgvs0.3 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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5.26%37mg

Phosphorus

13.4%94mg

37 mgvs94 mg

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

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9.42%320mg

Potassium

13%448mg

320 mgvs448 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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0.28%4.25mg

Sodium

3.1%46.8mg

4.25 mgvs46.8 mg

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

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2.45%0.27mg

Zinc

5.3%0.58mg

0.27 mgvs0.58 mg

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

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2.7%100g

Water

3.42%127g

100 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids vs Broccoli:

Prunes, canned, heavy syrup pack, solids and liquids have 1.3 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Vitamin B1, 5.7 times more Vitamin B5, more Vitamin B9 and 31.9 times more Vitamin C 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 Vitamin B2 and Vitamin B6 per 5 oz.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Broccoli:

Prunes, canned, heavy syrup pack, solids and liquids have 2.4 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 11 times more Sodium, 2.2 times more Zinc and 1.3 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

Prunes, canned, heavy syrup pack, solids and liquids have 3.1 times more Energy, 4.2 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 3.2 times more Protein 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 Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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