Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Raw Sulfured Dehydrated Peaches

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw Sulfured Dehydrated Peaches	5%	3%	92%

Macro Nutrients

	Frozen Broccoli Spears	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Energy	4.54% 132kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	290% 377g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	24.8% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Sulfured Dehydrated Peaches	Recommended Dietary Allowance
Calcium	18.6% 186mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	248% 2.24mg	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	41% 3.27mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	180% 6128mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	11% 411g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Raw Sulfured Dehydrated Peaches:

• 1 pound of Frozen Broccoli Spears has 1.8 times more Vitamin B1, 13.4 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 10.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Sulfured Dehydrated Peaches provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Raw Sulfured Dehydrated Peaches have insufficient amounts of Vitamin B9
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Raw Sulfured Dehydrated Peaches:

• 1 pound of Frozen Broccoli Spears has 12.1 times more Water than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 13.7 times more Copper, 7.7 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 5.4 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Sulfured Dehydrated Peaches contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 10.4 times more Omega 3 than Raw Sulfured Dehydrated Peaches.
• While 1 lb of Raw Sulfured Dehydrated Peaches contains 11.2 times more Energy, 13.1 times more Omega 6, 15.5 times more Carbohydrate and 1.6 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of Raw Sulfured Dehydrated Peaches provide inadequate amounts of Omega 3