Comparing Nutrients in 14 ounces Peaches, dehydrated (low-moisture), sulfured, stewed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peaches, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.2% 528kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Peaches, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	53.4% 0.69mg	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	93% 373μg	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	30% 27mg	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	16% 0.14mg	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	112% 8.97mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.65% 246g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, dehydrated (low-moisture), sulfured, stewed VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed vs Frozen Broccoli Spears:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have 4.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.9 times more Vitamin A, 9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B6, 31.3 times more Vitamin B9 and 10 times more Vitamin C than Peaches, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peaches, dehydrated (low-moisture), sulfured, stewed vs Frozen Broccoli Spears:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have 5.6 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium and 2.2 times more Potassium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.6 times more Calcium, 1.5 times more Manganese and 1.5 times more Water than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Frozen Broccoli Spears contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have 4.6 times more Energy and 6.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 25 times more Omega 3 and 1.5 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.