Comparing Nutrients in 7 ounces Boiled Broccoli VS Peaches, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Peaches, canned, light syrup pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Boiled Broccoli	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	22.2% 29g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	36.3% 26.3g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	17% 153μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.9% 0.038mg	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	53.6% 214μg	1.5% 5.95μg	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	143% 129mg	5.3% 4.76mg	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	19% 2.88mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Peaches, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	3.97% 0.091mg	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	19% 133mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Peaches, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Peaches, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Peaches, canned, light syrup pack, solids and liquids:

• 7 ounces of Boiled Broccoli have 4.3 times more Vitamin A, 7 times more Vitamin B1, 4.9 times more Vitamin B2, 12.3 times more Vitamin B5, 10.5 times more Vitamin B6, 36 times more Vitamin B9, 27 times more Vitamin C, 3 times more Vitamin E and 83 times more Vitamin K than Peaches, canned, light syrup pack, solids and liquids.
• Both Boiled Broccoli and Peaches, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Peaches, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled and Drained Broccoli as well as Peaches, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Peaches, canned, light syrup pack, solids and liquids:

• 7 ounces of Boiled Broccoli have 13.3 times more Calcium, 1.9 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 6.1 times more Phosphorus, 3 times more Potassium, 5.3 times more Selenium, 8.2 times more Sodium and 5 times more Zinc than Peaches, canned, light syrup pack, solids and liquids.
• Both Boiled Broccoli and Peaches, canned, light syrup pack, solids and liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Peaches, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3, 2.5 times more Fiber and 5.3 times more Protein than Peaches, canned, light syrup pack, solids and liquids.
• While 7 oz of Peaches, canned, light syrup pack, solids and liquids contain 2 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained Broccoli.
• 7 ounces of Peaches, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Peaches, canned, light syrup pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.