Comparing Nutrients in 14 ounces Broccoli VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	4.65% 135kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	46.2% 60g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.72% 2.7g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.2% 2.9mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	25.5% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 14 ounces of Broccoli have 1.5 times more Vitamin A, 5.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.8 times more Vitamin B3, 10.8 times more Vitamin B5, 5.5 times more Vitamin B6, 21 times more Vitamin B9 and 35.7 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Broccoli as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 14 ounces of Broccoli have 6.7 times more Calcium, 2.5 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus, 3.9 times more Potassium, 5.5 times more Sodium and 5.9 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 14 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain 1.3 times more Copper than Raw Broccoli.
• Both Broccoli and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 21 times more Omega 3, 2.6 times more Fiber and 8.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 14 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain 1.7 times more Energy and 2.3 times more Carbohydrate than Raw Broccoli.
• 14 ounces of Broccoli provide inadequate amounts of Energy
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 6 in 14 ounces.