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

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	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	0.28% 0.09g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	116% 151g	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	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	27.8% 25mg	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 salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	36.3% 2.9mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	13% 90mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.8% 842g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.5 times more Vitamin A, 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 4.1 times more Vitamin B6, 22.3 times more Vitamin B9 and 22.6 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids has 1.7 times more Copper than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8 times more Calcium, 2.8 times more Iron, 3.6 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 2.6 times more Potassium and 6.9 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids and Frozen Chopped Broccoli 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids has 2.2 times more Energy and 3.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3, 3 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.
• 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
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.