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

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11% 320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	65.5% 85g	24% 31g	130g per day for Men 19-50 years
Sugars	104% 75g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	73.7% 28g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	169% 2.2mg	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	178% 710μg	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	23.3% 21mg	411% 370mg	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	26.7% 4mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	83.3% 0.75mg	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	31.3% 2.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	165% 3.8mg	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	15.7% 110mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Cooked Broccoli Raab contains 17.5 times more Vitamin A, 10.6 times more Vitamin B1, 12.7 times more Vitamin B2, 5.6 times more Vitamin B3, 7.2 times more Vitamin B5, 4.2 times more Vitamin B6, 23.7 times more Vitamin B9, 17.6 times more Vitamin C, 6.3 times more Vitamin E and 98.5 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Broccoli Raab contains 23.6 times more Calcium, 5.1 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 7.5 times more Phosphorus, 3.6 times more Potassium, 2.6 times more Selenium, 14 times more Sodium and 6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids and Cooked Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids has 2.7 times more Carbohydrate and 12.1 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 100.5 times more Omega 3, 2.8 times more Fiber and 9.1 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.