Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

7.2%208kcal

Energy

2.33%67.5kcal

208 kcalvs67.5 kcal

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

Find Fruits rich in Energy

0.41%0.4g

Fat

0.76%0.73g

0.4 gvs0.73 g

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

Find Fruits rich in Fat

0.099%0.032g

Saturated Fat

0.71%0.23g

0.032 gvs0.23 g

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

Find Fruits rich in Saturated Fat

Omega 3

7.8%0.13g

NA gvs0.13 g

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

Find Fruits rich in Omega 3

0.5%0.085g

Omega 6

0.57%0.097g

0.085 gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

42.4%55g

Carbohydrate

10%13g

55 gvs13 g

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

Find Fruits rich in Carbohydrate

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 .

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

%0.97g

NA gvs0.97 g

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

Find Fruits rich in Glucose

Sucrose

%0.2g

NA gvs0.2 g

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

Find Fruits rich in Sucrose

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 .

Find Fruits rich in Fiber

3.1%1.73g

Protein

10%5.6g

1.73 gvs5.6 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

8.8%79.4μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

79.4 μgvs61.5 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

5.62%0.067mg

Vitamin B1

11.7%0.14mg

Thiamine

0.067 mgvs0.14 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

18.6%0.24mg

Vitamin B2

18%0.23mg

Riboflavin

0.24 mgvs0.23 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

10.7%1.7mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.27 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

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 .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

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 .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

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 .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

6.17%5.56mg

Vitamin C

197%177mg

Ascorbic acid

5.56 mgvs177 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

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 .

Find Fruits rich in Vitamin E

Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

Find Fruits rich in Vitamin K

Minerals

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

3.37%33.7mg

Calcium

9.33%93mg

33.7 mgvs93 mg

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

Find Fruits rich in Calcium

26%0.23mg

Copper

11%0.097mg

0.23 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

10%0.81mg

Iron

18%1.45mg

0.81 mgvs1.45 mg

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

Find Fruits rich in Iron

7.1%29.8mg

Magnesium

9.92%41.7mg

29.8 mgvs41.7 mg

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

Find Fruits rich in Magnesium

8.46%0.19mg

Manganese

18%0.42mg

0.19 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

7.37%51.6mg

Phosphorus

18.7%131mg

51.6 mgvs131 mg

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

Find Fruits rich in Phosphorus

13%448mg

Potassium

18.4%627mg

448 mgvs627 mg

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

Find Fruits rich in Potassium

Selenium

9.02%4.96μg

NA μgvs4.96 μg

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

Find Fruits rich in Selenium

0.4%5.95mg

Sodium

4.37%65.5mg

5.95 mgvs65.5 mg

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

Find Fruits rich in Sodium

3.43%0.38mg

Zinc

7.4%0.81mg

0.38 mgvs0.81 mg

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

Find Fruits rich in Zinc

3.8%140g

Water

4.8%177g

140 gvs177 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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 7 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: