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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	5.3% 154kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	80% 104g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	13% 5g	38g per day for Men 19-50 years
Protein	23% 12.8g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	17% 0.22mg	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	71.4% 286μg	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	450% 405mg	9.58% 8.6mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	33.8% 0.3mg	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	41.4% 3.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	28% 0.64mg	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	42.8% 299mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 405g	9.37% 347g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Broccoli has 3.1 times more Vitamin A, 3.9 times more Vitamin B1, 6.2 times more Vitamin B2, 1.7 times more Vitamin B3, 9.7 times more Vitamin B5, 3.6 times more Vitamin B6, 21 times more Vitamin B9 and 46.9 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli has 7.8 times more Calcium, 2.6 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 6 times more Phosphorus, 3.7 times more Potassium, 5.5 times more Sodium and 5.1 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids contains 1.4 times more Copper than Raw Broccoli.
• Both Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy 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 heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has 15.8 times more Omega 3, 2.4 times more Fiber and 7.2 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids contains 2.6 times more Energy and 3.4 times more Carbohydrate than Raw Broccoli.
• 1 pound of Broccoli provide inadequate amounts of Energy
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.