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

Weight per 300 calories

• Peach nectar, canned, with added ascorbic acid: 600g
• Broccoli: 882g

Peach nectar, canned, with added ascorbic acid has 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	92% 67g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0.88g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Calcium	3.6% 36mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	14% 524g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.6 times more Vitamin A, 1.7 times more Vitamin B1, 8.6 times more Vitamin B2, 4.7 times more Vitamin B3, 16.9 times more Vitamin B5, 7 times more Vitamin B6, 92.6 times more Vitamin B9, 4.3 times more Vitamin C and 1.9 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli contains 11.5 times more Calcium, 4 times more Copper, 15.3 times more Iron, 6.2 times more Magnesium, 22.1 times more Manganese, 19.4 times more Phosphorus, 9.3 times more Potassium, 6.1 times more Sodium, 30.1 times more Zinc and 1.5 times more Water than Peach nectar, canned, with added ascorbic acid.

Comparison of macro-nutrients per 300 calories:

• Peach nectar, canned, with added ascorbic acid has 1.3 times more Saturated Fat, 1.2 times more Carbohydrate, 4.5 times more Sugars and 5.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3, 38.2 times more Fiber and 19.7 times more Protein than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Raw Broccoli have similar amounts of Energy and Fat per 300 kcal.
• Both Peach nectar, canned, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.