Comparing Nutrients in 1 kilogram Peaches, canned, light syrup pack, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, light syrup pack, solids and liquids	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Peaches, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	183% 133g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	20% 180μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	154% 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	270% 1080μg	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	26.7% 24mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	45% 3.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 847g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, canned, light syrup pack, solids and liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.3 times more Vitamin A, 7 times more Vitamin B1, 4.9 times more Vitamin B2, 12.3 times more Vitamin B5, 10.5 times more Vitamin B6, 36 times more Vitamin B9, 27 times more Vitamin C, 3 times more Vitamin E and 83 times more Vitamin K than Peaches, canned, light syrup pack, solids and liquids.
• Both Peaches, canned, light syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Peaches, canned, light syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peaches, canned, light syrup pack, solids and liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.9 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 6.1 times more Phosphorus, 3 times more Potassium, 5.3 times more Selenium, 8.2 times more Sodium and 5 times more Zinc than Peaches, canned, light syrup pack, solids and liquids.
• Both Peaches, canned, light syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Peaches, canned, light syrup pack, solids and liquids have 1.5 times more Energy, 2 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 2.5 times more Fiber and 5.3 times more Protein than Peaches, canned, light syrup pack, solids and liquids.
• Both Peaches, canned, light syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.