Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Peaches, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Peaches, canned, water pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Frozen Broccoli Spears	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	6.66% 8.66g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	9.4% 6.8g	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	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.07% 0.027mg	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	33.3% 133μg	1.06% 4.25μg	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	108% 97mg	4.57% 4.1mg	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	12.8% 1.9mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Peaches, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.5% 0.077mg	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	12.8% 1.02mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	2.96% 0.068mg	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	12% 83.6mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Peaches, canned, water pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Peaches, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Peaches, canned, water pack, solids and liquids:

• 5 ounces of Frozen Broccoli Spears have 2.1 times more Vitamin A, 8 times more Vitamin B1, 6 times more Vitamin B2, 4.8 times more Vitamin B5, 9.2 times more Vitamin B6, 31.3 times more Vitamin B9, 23.6 times more Vitamin C, 2.8 times more Vitamin E and 59.6 times more Vitamin K than Peaches, canned, water pack, solids and liquids.
• Both Frozen Broccoli Spears and Peaches, canned, water pack, solids and liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Frozen Broccoli Spears as well as Peaches, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Peaches, canned, water pack, solids and liquids:

• 5 ounces of Frozen Broccoli Spears have 20.5 times more Calcium, 2.3 times more Iron, 3.2 times more Magnesium, 5.3 times more Manganese, 5.9 times more Phosphorus, 2.5 times more Potassium, 6.3 times more Selenium and 3.8 times more Zinc than Peaches, canned, water pack, solids and liquids.
• While 5 oz of Peaches, canned, water pack, solids and liquids contain 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Peaches, canned, water pack, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Peaches, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 125 times more Omega 3, 2.3 times more Fiber and 7 times more Protein than Peaches, canned, water pack, solids and liquids.
• While 5 oz of Peaches, canned, water pack, solids and liquids contain 3.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Peaches, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Peaches, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Peaches, canned, water pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in five ounces.