Comparing Nutrients in 1 pound Peaches, canned, juice pack, solids and liquids VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, juice pack, solids and liquids	5%	1%	94%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peaches, canned, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	3.4% 13.6μg	34% 136μg	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	18% 16.3mg	202% 182mg	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	15% 2.22mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, juice pack, solids and liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	21.7% 0.2mg	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	15.3% 1.22mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	64% 1.47mg	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	11% 77mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, juice pack, solids and liquids VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Peaches, canned, juice pack, solids and liquids versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Peaches, canned, juice pack, solids and liquids vs Boiled Spears Frozen Broccoli:

• 1 pound of Peaches, canned, juice pack, solids and liquids has 1.3 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.7 times more Vitamin A, 6.9 times more Vitamin B1, 4.8 times more Vitamin B2, 5.5 times more Vitamin B5, 6.8 times more Vitamin B6, 10 times more Vitamin B9, 11.1 times more Vitamin C, 2.7 times more Vitamin E and 51.8 times more Vitamin K than Peaches, canned, juice pack, solids and liquids.
• 1 pound of Peaches, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Peaches, canned, juice pack, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peaches, canned, juice pack, solids and liquids vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 8.5 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 6.8 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 6.3 times more Selenium and 2.7 times more Zinc than Peaches, canned, juice pack, solids and liquids.
• Both Peaches, canned, juice pack, solids and liquids and Boiled Spears Frozen Broccoli contain similar levels of Copper and Water per one pound.
• 1 pound of Peaches, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peaches, canned, juice pack, solids and liquids has 2.2 times more Carbohydrate and 7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 2.3 times more Fiber and 4.9 times more Protein than Peaches, canned, juice pack, solids and liquids.
• 1 pound of Peaches, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Peaches, canned, juice pack, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.