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

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	61% 0.79mg	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	2.98% 12μg	107% 429μg	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	14.6% 13mg	286% 258mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	27% 0.24mg	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	12.4% 0.99mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	33.5% 0.77mg	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	7.94% 55.6mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.24% 342g	9.57% 354g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Boiled and Drained Broccoli contain 2.6 times more Vitamin A, 5.7 times more Vitamin B1, 8.8 times more Vitamin B2, 1.6 times more Vitamin B3, 11.6 times more Vitamin B5, 7.4 times more Vitamin B6, 36 times more Vitamin B9 and 19.7 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Boiled and Drained Broccoli contain 3.6 times more Calcium, 2.7 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium, 8.2 times more Sodium and 3.2 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Boiled Broccoli contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have 1.8 times more Carbohydrate than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 119 times more Omega 3, 3.3 times more Fiber and 4.7 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 14 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.