Comparing Nutrients in 1 kilogram Peaches, Yellow VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peaches, Yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.4% 390kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	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	73.4% 95g	41% 53.5g	130g per day for Men 19-50 years
Sugars	116% 84g	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	21% 15.3g	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	% 19.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	10% 40μg	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	73.3% 66mg	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	48.7% 7.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	31.3% 2.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28.6% 200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, Yellow vs Cooked Chopped Frozen Broccoli:

• Raw Yellow Peaches have 1.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6, 14 times more Vitamin B9, 6.1 times more Vitamin C, 1.8 times more Vitamin E and 33.9 times more Vitamin K than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peaches, Yellow vs Cooked Chopped Frozen Broccoli:

• Raw Yellow Peaches have 2 times more Copper and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 7 times more Selenium and 1.6 times more Zinc than Raw Yellow Peaches.
• Both Raw Yellow Peaches and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Peaches have 1.4 times more Energy, 1.8 times more Carbohydrate and 5.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 21 times more Omega 3, 2 times more Fiber and 3.4 times more Protein than Raw Yellow Peaches.
• Both Raw Yellow Peaches as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.