Comparing Nutrients in 300 calories Peach nectar, canned, with added ascorbic acid VS Frozen Broccoli Spears

Weight per 300 calories

• Peach nectar, canned, with added ascorbic acid: 600g
• Frozen Broccoli Spears: 1035g

Peach nectar, canned, with added ascorbic acid has 1.7 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	92% 67g	21% 15.2g	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	44.5% 32.3g	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	% 31.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	81.7% 31g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	139% 1.8mg	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	1.5% 6μg	243% 972μg	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	201% 181mg	785% 707mg	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	24.4% 3.66mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.6% 36mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	41.4% 0.37mg	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	5.25% 0.42mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	115% 2.65mg	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	4.3% 30mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	NA	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	14% 524g	25.3% 937g	3700g per day for Men 19-50 years

Peach Nectar, Canned, With Added Ascorbic Acid VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Peach nectar, canned, with added ascorbic acid vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 3.5 times more Vitamin A, 2.1 times more Vitamin B1, 9.8 times more Vitamin B2, 4 times more Vitamin B3, 8.3 times more Vitamin B5, 8.2 times more Vitamin B6, 162.1 times more Vitamin B9, 3.9 times more Vitamin C and 3.8 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• 300 calories of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B9
• Both Peach nectar, canned, with added ascorbic acid as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peach nectar, canned, with added ascorbic acid vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 11.8 times more Calcium, 3.4 times more Copper, 17.7 times more Iron, 5.5 times more Magnesium, 31.5 times more Manganese, 20.3 times more Phosphorus, 8.6 times more Potassium, 3.7 times more Sodium, 29.3 times more Zinc and 1.8 times more Water than Peach nectar, canned, with added ascorbic acid.
• 300 calories of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peach nectar, canned, with added ascorbic acid have 1.3 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.8 times more Omega 3, 51.7 times more Fiber and 25.1 times more Protein than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Peach nectar, canned, with added ascorbic acid as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.