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

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5% 145kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	11% 14g	130g per day for Men 19-50 years
Sugars	47% 34g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	76.8% 1mg	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	3.4% 13.6μg	80.5% 322μg	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	10.6% 9.53mg	186% 168mg	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	12% 1.8mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	37.8% 0.34mg	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	14% 1.13mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	75% 1.72mg	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	7.13% 50mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 412g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Broccoli Raab contains 17.5 times more Vitamin A, 10.6 times more Vitamin B1, 12.7 times more Vitamin B2, 5.6 times more Vitamin B3, 7.2 times more Vitamin B5, 4.2 times more Vitamin B6, 23.7 times more Vitamin B9, 17.6 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, water pack, solids and liquids.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Cooked Broccoli Raab contains 23.6 times more Calcium, 5.1 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 7.5 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, water pack, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids and Cooked Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids has 2.7 times more Carbohydrate and 12.1 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 100.5 times more Omega 3, 2.8 times more Fiber and 9.1 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.