Comparing Nutrients in 1 kilogram Sweetened Frozen Peach Slices VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Peach Slices	3%	1%	96%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sweetened Frozen Peach Slices	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	32.4% 940kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	184% 240g	24% 31g	130g per day for Men 19-50 years
Sugars	306% 222g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Peach Slices	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	169% 2.2mg	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	178% 710μg	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	1047% 942mg	411% 370mg	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	41.3% 6.2mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Peach Slices	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3% 30mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	83.3% 0.75mg	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	46.3% 3.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 747g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Peach Slices VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Frozen Peach Slices versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Frozen Peach Slices vs Cooked Broccoli Raab:

• 1 kilogram of Sweetened Frozen Peach Slices has 2.5 times more Vitamin C than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 16.2 times more Vitamin A, 13 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 12.2 times more Vitamin B6, 23.7 times more Vitamin B9, 4.1 times more Vitamin E and 116.4 times more Vitamin K than Sweetened Frozen Peach Slices.
• 1 kilogram of Sweetened Frozen Peach Slices have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K
• Both Sweetened Frozen Peach Slices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Frozen Peach Slices vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 39.3 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.4 times more Magnesium, 13.1 times more Manganese, 7.5 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium, 9.3 times more Sodium and 10.8 times more Zinc than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Sweetened Frozen Peach Slices lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Frozen Peach Slices has 3.8 times more Energy, 7.7 times more Carbohydrate and 35.8 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 100.5 times more Omega 3, 1.6 times more Fiber and 6.1 times more Protein than Sweetened Frozen Peach Slices.
• 1 kilogram of Sweetened Frozen Peach Slices provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Sweetened Frozen Peach Slices as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.