Comparing Nutrients in 14 ounces Peach nectar, canned, with added ascorbic acid VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	61% 44.3g	8.05% 5.83g	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	29.5% 21.4g	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	% 20.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.7% 0.52mg	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	0.99% 3.97μg	55.6% 222μg	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	133% 120mg	177% 159mg	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	16% 2.42mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15% 0.13mg	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	3.47% 0.28mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	38.5% 0.89mg	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	2.83% 20mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Peach nectar, canned, with added ascorbic acid VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Peach nectar, canned, with added ascorbic acid versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peach nectar, canned, with added ascorbic acid vs Cooked Chopped Frozen Broccoli:

• 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin A, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.5 times more Vitamin B6, 56 times more Vitamin B9, 1.3 times more Vitamin C and 2.2 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Peach nectar, canned, with added ascorbic acid as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peach nectar, canned, with added ascorbic acid vs Cooked Chopped Frozen Broccoli:

• 14 oz of Boiled Chopped Frozen Broccoli contain 5.5 times more Calcium, 1.9 times more Copper, 8.7 times more Iron, 2.6 times more Magnesium, 15.9 times more Manganese, 9.8 times more Phosphorus, 2.8 times more Potassium and 14 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peach nectar, canned, with added ascorbic acid have 1.4 times more Omega 3, 2.2 times more Carbohydrate and 7.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 30 times more Fiber and 14.8 times more Protein than Peach nectar, canned, with added ascorbic acid.
• 14 ounces of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Peach nectar, canned, with added ascorbic acid as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.