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

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.3% 327kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	64.3% 83.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	92% 66.5g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.18% 0.11mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 31μg	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	15.3% 1.22mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Peaches, canned, heavy syrup, drained versus 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli:

• 1 pound of Peaches, canned, heavy syrup, drained has 1.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A, 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 11.6 times more Vitamin B5, 10 times more Vitamin B6, 7.4 times more Vitamin B9, 80.6 times more Vitamin C and 33.8 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Frozen Chopped Broccoli provide similar amounts of 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Peaches, canned, heavy syrup, drained has 1.7 times more Copper than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 3 times more Iron, 3.6 times more Magnesium, 4.2 times more Phosphorus, 2.3 times more Potassium, more Selenium and 5.3 times more Zinc than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peaches, canned, heavy syrup, drained has 2.8 times more Energy, 3.9 times more Carbohydrate, 10.9 times more Sugars and 4.2 times more Fructose than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Omega 3, 2.5 times more Fiber and 5.4 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 Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Peaches, canned, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.