Comparing Nutrients in 7 ounces Broccoli Raab VS Peaches, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Peaches, dried, sulfured, stewed, with added sugar	4%	2%	94%

Macro Nutrients

	Broccoli Raab	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	29% 260μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.34% 0.069mg	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	41% 165μg	0% 0μg	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	44.5% 40mg	7.5% 6.75mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	23.6% 0.21mg	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	53% 4.25mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	7.68% 0.18mg	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	20.7% 145mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Peaches, dried, sulfured, stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Peaches, dried, sulfured, stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Peaches, dried, sulfured, stewed, with added sugar:

• 7 ounces of Broccoli Raab have 14.6 times more Vitamin A, 32.4 times more Vitamin B1, 6.8 times more Vitamin B2, 2 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin B9 and 5.9 times more Vitamin C than Peaches, dried, sulfured, stewed, with added sugar.
• Both Broccoli Raab and Peaches, dried, sulfured, stewed, with added sugar provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Peaches, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Broccoli Raab as well as Peaches, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Peaches, dried, sulfured, stewed, with added sugar:

• 7 ounces of Broccoli Raab have 13.5 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 16.5 times more Sodium, 4.5 times more Zinc and 1.3 times more Water than Peaches, dried, sulfured, stewed, with added sugar.
• While 7 oz of Peaches, dried, sulfured, stewed, with added sugar contain 2.5 times more Copper and 1.5 times more Potassium than Raw Broccoli Raab.
• 7 ounces of Peaches, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Peaches, dried, sulfured, stewed, with added sugar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 63 times more Omega 3 and 3 times more Protein than Peaches, dried, sulfured, stewed, with added sugar.
• While 7 oz of Peaches, dried, sulfured, stewed, with added sugar contain 4.7 times more Energy and 9.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Peaches, dried, sulfured, stewed, with added sugar offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Peaches, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Peaches, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 in seven ounces.