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

Macros Ratio

	Protein	Fat	Carbs
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Peaches, dehydrated (low-moisture), sulfured, stewed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18.2% 528kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Peaches, dehydrated (low-moisture), sulfured, stewed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, dehydrated (low-moisture), sulfured, stewed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	33% 0.3mg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	65.6% 1.5mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	6.65% 246g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 14 oz of Cooked Broccoli Raab contain 11.4 times more Vitamin A, 21.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 23.7 times more Vitamin B9 and 5.4 times more Vitamin C than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per 14 ounces.
• 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have 2.7 times more Copper, 1.8 times more Iron and 1.6 times more Potassium than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 7.4 times more Calcium, 2.2 times more Manganese, 14 times more Sodium, 1.7 times more Zinc and 1.5 times more Water than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Cooked Broccoli Raab contain similar levels of Magnesium and Phosphorus 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 5.3 times more Energy and 10.9 times more Carbohydrate than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 40.2 times more Omega 3 and 1.9 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 Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.