Comparing Nutrients in 1 pound Boiled Broccoli VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	3%	1%	96%

Macro Nutrients

	Boiled Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	13% 5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	39% 349μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	17.8% 0.23mg	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	122% 490μg	3.4% 13.6μg	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	327% 294mg	15% 13.6mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	29% 0.67mg	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	43.4% 304mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 405g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids:

• 1 pound of Boiled Broccoli has 6.4 times more Vitamin A, 2.1 times more Vitamin B1, 12.3 times more Vitamin B2, 9.9 times more Vitamin B5, 3.9 times more Vitamin B6, 36 times more Vitamin B9 and 21.6 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• Both Boiled Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids:

• 1 pound of Boiled Broccoli has 5 times more Calcium, 2.2 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 5.6 times more Phosphorus, 2.8 times more Potassium, 10.3 times more Sodium and 5.6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids contains 1.6 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 29.8 times more Omega 3, 3 times more Fiber and 6 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids contains 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids provide inadequate amounts of Energy and Omega 6 in one pound.