Comparing Nutrients in 14 ounces Broccoli VS Raw Sulfured Dried Peaches

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Broccoli	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	4.65% 135kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.36% 1.42g	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	187% 243g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	229% 166g	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	74% 53.6g	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	% 51g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 61g	g per day for Men 19-50 years
Fiber	27% 10.3g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	20% 11g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	44.8% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20.5% 0.27mg	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	0% 0μg	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	21% 19mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	18.7% 187mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	161% 1.44mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	52.6% 1.2mg	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	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	116% 3953mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.58% 354g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Raw Sulfured Dried Peaches:

• Raw Broccoli has 35.5 times more Vitamin B1, 2.6 times more Vitamin B6, more Vitamin B9, 18.6 times more Vitamin C, 4.1 times more Vitamin E and 6.5 times more Vitamin K than Raw Sulfured Dried Peaches.
• While Raw Sulfured Dried Peaches contain 3.5 times more Vitamin A, 1.8 times more Vitamin B2 and 6.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Sulfured Dried Peaches have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Raw Sulfured Dried Peaches:

• Raw Broccoli has 1.7 times more Calcium, 5 times more Selenium, 4.7 times more Sodium and 2.8 times more Water than Raw Sulfured Dried Peaches.
• While Raw Sulfured Dried Peaches contain 7.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium and 1.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 7 times more Omega 3 than Raw Sulfured Dried Peaches.
• While Raw Sulfured Dried Peaches contain 7 times more Energy, 7.3 times more Omega 6, 9.2 times more Carbohydrate, 24.6 times more Sugars, 19.9 times more Fructose, 3.2 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Sulfured Dried Peaches have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.