Comparing Nutrients in 1 kilogram Raw Sulfured Dried Peaches VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Peaches	5%	3%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Energy	82.4% 2390kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	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	472% 613g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	576% 417g	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	186% 135g	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	% 128g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 154g	% 0.8g	g per day for Men 19-50 years
Fiber	216% 82g	87% 33g	38g per day for Men 19-50 years
Protein	64.5% 36g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	120% 1080μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.64mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	0% 0μg	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	53.3% 48mg	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	12.7% 1.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Peaches	Boiled Broccoli	Recommended Dietary Allowance
Calcium	28% 280mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	508% 40.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	170% 1190mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	293% 9960mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Sulfured Dried Peaches vs Boiled Broccoli:

• Raw Sulfured Dried Peaches have 1.4 times more Vitamin A, 1.7 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 31.5 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin B9, 13.5 times more Vitamin C, 7.6 times more Vitamin E and 9 times more Vitamin K than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Sulfured Dried Peaches 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 Raw Sulfured Dried Peaches vs Boiled Broccoli:

• Raw Sulfured Dried Peaches have 6 times more Copper, 6.1 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 3.2 times more Selenium, 5.9 times more Sodium and 2.8 times more Water than Raw Sulfured Dried Peaches.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sulfured Dried Peaches have 6.8 times more Energy, 7 times more Omega 6, 8.5 times more Carbohydrate, 30 times more Sugars, 18.2 times more Fructose, 2.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3 than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.