Comparing Nutrients in 1 pound Peaches, canned, heavy syrup, drained VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.3% 327kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	92% 66.5g	8.7% 6.3g	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	21.6% 15.6g	4.63% 3.36g	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	% 26.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.36g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	39.4% 15g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.18% 0.11mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	69.8% 0.91mg	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	10.2% 41μg	122% 490μg	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	3.53% 3.18mg	327% 294mg	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	36% 5.4mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 31μg	0.45% 18μg	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	15.3% 1.22mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	7.78% 54.4mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, heavy syrup, drained VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Peaches, canned, heavy syrup, drained versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Peaches, canned, heavy syrup, drained vs Boiled Broccoli:

• 1 lb of Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 3.2 times more Vitamin B1, 6.2 times more Vitamin B2, 25.7 times more Vitamin B5, 15.4 times more Vitamin B6, 12 times more Vitamin B9, 92.7 times more Vitamin C and 58.8 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Boiled Broccoli provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Peaches, canned, heavy syrup, drained as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peaches, canned, heavy syrup, drained vs Boiled Broccoli:

• 1 lb of Boiled and Drained Broccoli contains 13.3 times more Calcium, 2.5 times more Iron, 4.2 times more Magnesium, 5.6 times more Phosphorus, 3.1 times more Potassium, more Selenium, 6.8 times more Sodium and 5 times more Zinc than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Boiled Broccoli contain similar levels of Copper and Water per one pound.
• 1 pound of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc
• Both Peaches, canned, heavy syrup, drained as well as Boiled and Drained Broccoli lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peaches, canned, heavy syrup, drained has 2.1 times more Energy, 2.6 times more Carbohydrate, 10.5 times more Sugars and 4.7 times more Fructose than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains more Omega 3, 2.8 times more Fiber and 4.6 times more Protein than Peaches, canned, heavy syrup, drained.
• 1 pound of Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Peaches, canned, heavy syrup, drained as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in one pound.