Comparing Nutrients in 1 kilogram Broccoli Raab VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	7.6% 220kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	91% 119g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	150% 109g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	26.3% 10g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	146% 1310μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	39.2% 0.51mg	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	208% 830μg	7.5% 30μg	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	224% 202mg	30% 27mg	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	108% 16mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	108% 1080mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	69% 0.62mg	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	268% 21.4mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	63.5% 1.46mg	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	104% 730mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	25% 926g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 kilogram of Broccoli Raab has 8.7 times more Vitamin A, 13.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3 times more Vitamin B3, 5.2 times more Vitamin B5, 3.4 times more Vitamin B6, 27.7 times more Vitamin B9, 7.5 times more Vitamin C, 4.1 times more Vitamin E and 86.2 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Broccoli Raab as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 kilogram of Broccoli Raab has 13.5 times more Calcium, 10.2 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 5.2 times more Phosphorus, 2.1 times more Potassium, 8.3 times more Sodium and 8.6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contains 1.5 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3, 2.7 times more Fiber and 6.9 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contains 4.2 times more Carbohydrate and 28.6 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.