Comparing Nutrients in 1 kilogram Peaches, canned, heavy syrup pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Peaches, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	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	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	153% 199g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	257% 186g	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	34.2% 13g	79% 30g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	19% 170μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	31% 28mg	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	32.7% 4.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	33.8% 2.7mg	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	19.6% 0.45mg	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	15.7% 110mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.4% 793g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, canned, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• Peaches, canned, heavy syrup pack, solids and liquids have 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin A, 4.8 times more Vitamin B1, 4 times more Vitamin B2, 5.6 times more Vitamin B5, 6.8 times more Vitamin B6, 22.3 times more Vitamin B9, 20.1 times more Vitamin C, 2.5 times more Vitamin E and 47.7 times more Vitamin K than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, 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 Peaches, canned, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• Peaches, canned, heavy syrup pack, solids and liquids have 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 3 times more Iron, 3.6 times more Magnesium, 6.5 times more Manganese, 4.5 times more Phosphorus, 2.3 times more Potassium, 9.3 times more Selenium, 4 times more Sodium and 5.3 times more Zinc than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Peaches, canned, heavy syrup pack, solids and liquids have 2.8 times more Energy, 4.2 times more Carbohydrate and 13.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3, 2.3 times more Fiber and 6.2 times more Protein than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.