Comparing Nutrients in 14 ounces Raw Sulfured Dried Peaches VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Peaches	5%	3%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Energy	32.7% 949kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	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	187% 243g	22% 28.5g	130g per day for Men 19-50 years
Sugars	229% 166g	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	74% 53.6g	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	% 51g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 61g	% 0.32g	g per day for Men 19-50 years
Fiber	85.6% 32.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	0% 0μg	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	21% 19mg	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	5.03% 0.75mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	201% 16mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	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	67.5% 472mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	116% 3953mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.4% 126g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Peaches vs Boiled Broccoli:

• Raw Sulfured Dried Peaches have 1.4 times more Vitamin A, 1.7 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 31.5 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin B9, 13.5 times more Vitamin C, 7.6 times more Vitamin E and 9 times more Vitamin K than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sulfured Dried Peaches as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Peaches vs Boiled Broccoli:

• Raw Sulfured Dried Peaches have 6 times more Copper, 6.1 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 3.2 times more Selenium, 5.9 times more Sodium and 2.8 times more Water than Raw Sulfured Dried Peaches.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Peaches have 6.8 times more Energy, 7 times more Omega 6, 8.5 times more Carbohydrate, 30 times more Sugars, 18.2 times more Fructose, 2.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3 than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.