Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Peaches, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Peaches, canned, extra heavy syrup pack, solids and liquids	2%	0%	98%

Macro Nutrients

	Cooked Broccoli Raab	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.9% 113kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	91% 118g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	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	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	114% 1030μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	6.63% 0.086mg	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	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Peaches, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	53.5% 535mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	25% 0.23mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	8.68% 0.2mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	2.4% 36.3mg	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	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Peaches, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Peaches, canned, extra heavy syrup 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 Peaches, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 32.4 times more Vitamin A, 15.4 times more Vitamin B1, 6.7 times more Vitamin B2, 3.9 times more Vitamin B3, 9 times more Vitamin B5, 11.6 times more Vitamin B6, 23.7 times more Vitamin B9 and 30.8 times more Vitamin C than Peaches, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Peaches, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Peaches, canned, extra heavy syrup 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 Peaches, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 39.3 times more Calcium, 1.5 times more Copper, 4.4 times more Iron, 5.4 times more Magnesium, 8.6 times more Manganese, 7.5 times more Phosphorus, 4.1 times more Potassium, 7 times more Sodium, 6 times more Zinc and 1.2 times more Water than Peaches, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Peaches, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.8 times more Fiber and 8.1 times more Protein than Peaches, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Peaches, canned, extra heavy syrup pack, solids and liquids contains 3.8 times more Energy and 8.4 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Peaches, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Peaches, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.