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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	5.3% 154kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	47% 34g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	23% 12.8g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18% 0.24mg	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	10.6% 9.53mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.83% 11.8μg	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, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	35.8% 0.32mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	29.6% 0.68mg	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	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 412g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin A, 4.4 times more Vitamin B1, 10.6 times more Vitamin B2, 1.8 times more Vitamin B3, 9.2 times more Vitamin B5, 3.4 times more Vitamin B6, 21 times more Vitamin B9, 42.5 times more Vitamin C, 2 times more Vitamin E and 39.1 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Raw Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 9.4 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 6 times more Phosphorus, 3.4 times more Potassium, 5 times more Selenium, 8.3 times more Sodium and 4.6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.4 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 31.5 times more Omega 3, 2.6 times more Fiber and 6.7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Energy per 1 lb.
• Both Raw Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.