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

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, water pack, solids and liquids	7%	2%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peaches, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.28% 240kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	41% 53.5g	130g per day for Men 19-50 years
Sugars	66.3% 48g	20.3% 14.7g	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	NA	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	NA	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	7.86% 4.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	55% 2.74mg	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	140% 560μg	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	32.2% 29mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	37.8% 0.34mg	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	40% 3.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	97% 2.23mg	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	14.3% 100mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 931g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, water pack, solids and liquids VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Peaches, canned, water pack, solids and liquids versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin A, 6.1 times more Vitamin B1, 4.3 times more Vitamin B2, 5.5 times more Vitamin B5, 6.8 times more Vitamin B6, 18.7 times more Vitamin B9, 13.8 times more Vitamin C, 2.7 times more Vitamin E and 51.8 times more Vitamin K than Peaches, canned, water pack, solids and liquids.
• Both Peaches, canned, water pack, solids and liquids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Peaches, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peaches, canned, water pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Peaches, canned, water pack, solids and liquids has 1.6 times more Copper than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 16.5 times more Calcium, 1.9 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Peaches, canned, water pack, solids and liquids.
• Both Peaches, canned, water pack, solids and liquids and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Peaches, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Peaches, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peaches, canned, water pack, solids and liquids has 3.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 2.3 times more Fiber and 7 times more Protein than Peaches, canned, water pack, solids and liquids.
• Both Peaches, canned, water pack, solids and liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Peaches, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Peaches, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.