Comparing Nutrients in 500 calories Broccoli VS Peach nectar, canned, with added ascorbic acid

Weight per 500 calories

• Broccoli: 1471g
• Peach nectar, canned, with added ascorbic acid: 1000g

Peach nectar, canned, with added ascorbic acid has 1.5 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Peach nectar, canned, with added ascorbic acid?

Macros Ratio

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

Macro Nutrients

	Broccoli	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	92% 119g	130g per day for Men 19-50 years
Sugars	34.5% 25g	154% 112g	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	13.8% 10g	74.2% 53.8g	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	% 7.2g	% 52.3g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 5.5g	g per day for Men 19-50 years
Fiber	101% 38.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	74% 41.5g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	28.5% 0.37mg	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	232% 926μg	2.5% 10μg	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	1458% 1312mg	336% 302mg	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	76.5% 11.5mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	69% 691mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	20% 0.18mg	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	134% 10.7mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	6.1% 0.14mg	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	139% 971mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	23.6% 873g	3700g per day for Men 19-50 years

Broccoli VS Peach Nectar, Canned, With Added Ascorbic Acid Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Peach nectar, canned, with added ascorbic acid?

Lets compare vitamin content per 500 calories of Broccoli vs Peach nectar, canned, with added ascorbic acid:

• 500 calories of Broccoli have 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.
• 500 calories of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B9
• Both Raw Broccoli as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Peach nectar, canned, with added ascorbic acid:

• 500 calories of Broccoli have 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.
• 500 calories of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 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.
• While 500 kcal of Peach nectar, canned, with added ascorbic acid contain 4.5 times more Sugars and 5.4 times more Fructose than Raw Broccoli.
• Both Broccoli and Peach nectar, canned, with added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli as well as Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 6 in 500 calories.