Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Broccoli

Macros Ratio

Protein Fat Carbs

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

96%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, with added sugarvs Broccoli

8.5%246kcal

Energy

2.33%67.5kcal

246 kcalvs67.5 kcal

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

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0.45%0.44g

Fat

0.76%0.73g

0.44 gvs0.73 g

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

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0.11%0.034g

Saturated Fat

0.71%0.23g

0.034 gvs0.23 g

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

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0%0g

Omega 3

7.8%0.13g

0 gvs0.13 g

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

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0.55%0.093g

Omega 6

0.57%0.097g

0.093 gvs0.097 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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50%65.2g

Carbohydrate

10%13g

65.2 gvs13 g

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

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Sugars

4.65%3.37g

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

NA gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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20%7.54g

Fiber

13.6%5.16g

7.54 gvs5.16 g

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

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3.86%2.16g

Protein

10%5.6g

2.16 gvs5.6 g

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

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Vitamins

Plums, dried (prunes), stewed, with added sugarvs Broccoli

3.1%27.8μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

27.8 μgvs61.5 μg

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

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3.64%0.044mg

Vitamin B1

11.7%0.14mg

Thiamine

0.044 mgvs0.14 mg

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

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14%0.18mg

Vitamin B2

18%0.23mg

Riboflavin

0.18 mgvs0.23 mg

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

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8.37%1.34mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs1.27 mg

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

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3.97%0.2mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.2 mgvs1.14 mg

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

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31%0.4mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.4 mgvs0.35 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

31.3%125μg

Folates and Folic Acid

0 μgvs125 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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5.95%5.36mg

Vitamin C

197%177mg

Ascorbic acid

5.36 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Plums, dried (prunes), stewed, with added sugarvs Broccoli

4.17%41.7mg

Calcium

9.33%93mg

41.7 mgvs93 mg

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

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39.7%0.36mg

Copper

11%0.097mg

0.36 mgvs0.097 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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25.8%2.06mg

Iron

18%1.45mg

2.06 mgvs1.45 mg

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

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8.98%37.7mg

Magnesium

9.92%41.7mg

37.7 mgvs41.7 mg

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

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7.94%0.18mg

Manganese

18%0.42mg

0.18 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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9.36%65.5mg

Phosphorus

18.7%131mg

65.5 mgvs131 mg

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

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18.2%619mg

Potassium

18.4%627mg

619 mgvs627 mg

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

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3.6%2μg

Selenium

9.02%4.96μg

2 μgvs4.96 μg

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

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0.26%3.97mg

Sodium

4.37%65.5mg

3.97 mgvs65.5 mg

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

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3.97%0.44mg

Zinc

7.4%0.81mg

0.44 mgvs0.81 mg

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

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3.5%129g

Water

4.8%177g

129 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, with added sugar vs Broccoli:

Raw Broccoli contains 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 Plums, dried (prunes), stewed, with added sugar and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
Both Plums, dried (prunes), stewed, with added sugar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, with added sugar vs Broccoli:

Plums, dried (prunes), stewed, with added sugar have 3.7 times more Copper and 1.4 times more Iron than Raw Broccoli.
While Raw Broccoli contains 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.
Both Plums, dried (prunes), stewed, with added sugar and Raw Broccoli have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Plums, dried (prunes), stewed, with added sugar have 3.6 times more Energy, 5 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli.
While Raw Broccoli contains more Omega 3 and 2.6 times more Protein than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Plums, dried (prunes), stewed, with added sugarVS Canned Prune JuiceBroccoliVS Canned Prune JuicePlums, dried (prunes), stewed, with added sugarVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: