Comparing Nutrients in 1 pound Boiled Broccoli VS Raw Sulfured Dehydrated Peaches

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Energy	5.47% 159kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	13% 2.2g	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	290% 377g	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	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Vitamin A	39% 349μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	55.5% 0.72mg	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	7.94% 31.8μg	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	53.4% 48mg	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	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Calcium	18% 181mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	248% 2.24mg	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	312% 25mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	81.4% 1.87mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	180% 6128mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	11% 405g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Raw Sulfured Dehydrated Peaches per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Raw Sulfured Dehydrated Peaches to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Raw Sulfured Dehydrated Peaches:

• 1 pound of Boiled Broccoli has 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 15.4 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dehydrated Peaches provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Raw Sulfured Dehydrated Peaches have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dehydrated Peaches have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Raw Sulfured Dehydrated Peaches:

• 1 pound of Boiled Broccoli has 4.1 times more Sodium and 11.9 times more Water than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 8.1 times more Copper, 8.2 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 4.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dehydrated Peaches contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 9.9 times more Omega 3 than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 9.3 times more Energy, 9.5 times more Omega 6, 11.6 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Raw Sulfured Dehydrated Peaches provide inadequate amounts of Omega 3