Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	23% 16.6g	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	4.2% 3.04g	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	% 3.87g	g per day for Men 19-50 years
Sucrose	NA	% 9.45g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.8% 0.05mg	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	27.8% 111μg	2% 7.94μg	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	88.4% 79.6mg	14.6% 13mg	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	17.5% 2.6mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Peaches, Yellow	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	15% 1.2mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	5.26% 0.12mg	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	14% 97mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Peaches, Yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Peaches, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Peaches, Yellow:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6, 14 times more Vitamin B9, 6.1 times more Vitamin C, 1.8 times more Vitamin E and 33.9 times more Vitamin K than Peaches, Yellow.
• While 7 oz of Raw Yellow Peaches contain 1.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Peaches, Yellow have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Peaches, Yellow:

• 7 ounces of Cooked Chopped Frozen Broccoli have 5.5 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus and 1.6 times more Zinc than Peaches, Yellow.
• While 7 oz of Raw Yellow Peaches contain 2 times more Copper and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Peaches, Yellow contain similar levels of Water per seven ounces.
• 7 ounces of Peaches, Yellow lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Yellow Peaches lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 21 times more Omega 3, 2 times more Fiber and 3.4 times more Protein than Peaches, Yellow.
• While 7 oz of Raw Yellow Peaches contain 1.8 times more Carbohydrate and 5.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Peaches, Yellow provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Yellow Peaches provide inadequate amounts of Energy and Omega 6 in seven ounces.