Comparing Nutrients in 1 kilogram Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	3%	1%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15.5% 450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	NA	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	7.14% 4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	100% 1.3mg	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	7.5% 30μg	168% 670μg	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	33.3% 30mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	42.2% 0.38mg	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	37.5% 3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	128% 2.94mg	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	17% 120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.8 times more Vitamin B1, 9.6 times more Vitamin B2, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6, 22.3 times more Vitamin B9 and 18.8 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids vs Frozen Chopped Broccoli:

• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have 2.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 2.7 times more Iron, 3 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 6 times more Sodium and 6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have 1.7 times more Energy and 2.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26.3 times more Omega 3, 2.7 times more Fiber and 7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.