Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Cooked Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	3.9% 113kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	68% 49.3g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	31% 17.4g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	114% 1030μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	13.6% 12.2mg	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	76.5% 11.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	31.2% 0.28mg	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	72% 5.76mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	28.8% 0.66mg	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	53% 372mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 15.1 times more Vitamin A, 14.1 times more Vitamin B1, 8.8 times more Vitamin B2, 5 times more Vitamin B3, 7.2 times more Vitamin B5, 4.3 times more Vitamin B6, 23.7 times more Vitamin B9, 13.7 times more Vitamin C, 6.3 times more Vitamin E and 98.5 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Cooked Broccoli Raab as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 14.8 times more Calcium, 1.2 times more Copper, 6 times more Iron, 3.9 times more Magnesium, 2.6 times more Manganese, 5.9 times more Phosphorus, 3.6 times more Potassium, 2.6 times more Selenium, 14 times more Sodium and 6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• Both Cooked Broccoli Raab and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, 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, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3, 2.8 times more Fiber and 8.3 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contains 3.8 times more Carbohydrate and 17.5 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in one pound.