Comparing Nutrients in 14 ounces Broccoli VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.96% 0.33g	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	29% 38g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	46% 33.3g	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	8.38% 6.07g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 19g	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	7.63% 0.099mg	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	3.97% 16μg	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	29% 26mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	10.5% 0.24mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.53% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Peaches, Yellow:

• Raw Broccoli has 1.9 times more Vitamin A, 3 times more Vitamin B1, 3.8 times more Vitamin B2, 3.7 times more Vitamin B5, 7 times more Vitamin B6, 15.8 times more Vitamin B9, 13.5 times more Vitamin C and 39.1 times more Vitamin K than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 1.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Yellow Peaches have similar amounts of Vitamin E per 14 oz.
• Both Raw Broccoli as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Peaches, Yellow:

• Raw Broccoli has 7.8 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 25 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 1.4 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Yellow Peaches have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 31.5 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 1.4 times more Carbohydrate, 4.9 times more Sugars and 2.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Yellow Peaches have similar amounts of Energy per 14 oz.
• Both Raw Broccoli as well as Raw Yellow Peaches have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.