Comparing Nutrients in 1 pound Peaches, Yellow VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	52.5% 38g	2.38% 1.72g	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	9.57% 6.94g	1.06% 0.77g	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	% 8.85g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 21.6g	% 0.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	59.7% 0.78mg	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	4.54% 18μg	94% 376μg	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	33.3% 30mg	102% 92mg	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	22% 3.3mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	78% 1.8mg	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	13% 91mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 403g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, Yellow VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Peaches, Yellow versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Peaches, Yellow vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 8.2 times more Vitamin A, 6.8 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.8 times more Vitamin B6, 20.8 times more Vitamin B9, 3.1 times more Vitamin C, 2.2 times more Vitamin E and 86.2 times more Vitamin K than Raw Yellow Peaches.
• 1 pound of Peaches, Yellow have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Yellow Peaches as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peaches, Yellow vs Broccoli Raab:

• 1 pound of Peaches, Yellow has 1.6 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18 times more Calcium, 8.6 times more Iron, 2.4 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Yellow Peaches.
• Both Peaches, Yellow and Broccoli Raab contain similar levels of Potassium and Water per one pound.
• 1 pound of Peaches, Yellow lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Peaches as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peaches, Yellow has 3.3 times more Carbohydrate, 22.1 times more Sugars and 9 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 94.5 times more Omega 3, 1.8 times more Fiber and 3.5 times more Protein than Raw Yellow Peaches.
• 1 pound of Peaches, Yellow provide inadequate amounts of Omega 3 and Protein
• Both Raw Yellow Peaches as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.