Comparing Nutrients in 1 kilogram Broccoli VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	11.7% 340kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	116% 151g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	26.3% 10g	38g per day for Men 19-50 years
Protein	50.4% 28g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	24.6% 0.32mg	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	158% 630μg	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	991% 892mg	27.8% 25mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	47% 470mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	72.2% 0.65mg	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	91% 7.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	64.3% 1.48mg	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	94% 660mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 893g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli versus 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 1 kilogram of Broccoli has 1.5 times more Vitamin A, 5.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.8 times more Vitamin B3, 10.8 times more Vitamin B5, 5.5 times more Vitamin B6, 21 times more Vitamin B9 and 35.7 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Broccoli as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 1 kilogram of Broccoli has 6.7 times more Calcium, 2.5 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus, 3.9 times more Potassium, 5.5 times more Sodium and 5.9 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 1.3 times more Copper than Raw Broccoli.
• Both Broccoli and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli has 21 times more Omega 3, 2.6 times more Fiber and 8.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 1.7 times more Energy and 2.3 times more Carbohydrate than Raw Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.