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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Broccoli	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	51% 37g	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	1.86% 1.35g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	10% 5.6g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	6.17% 5.56mg	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	10.3% 1.55mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Peaches, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.5μg	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	18% 1.45mg	6.7% 0.54mg	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	18% 0.42mg	3.9% 0.089mg	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	18.7% 131mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.25% 157g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Broccoli have 1.8 times more Vitamin A, 6.5 times more Vitamin B1, 4.9 times more Vitamin B2, 11.5 times more Vitamin B5, 9.2 times more Vitamin B6, 21 times more Vitamin B9, 31.9 times more Vitamin C, 1.6 times more Vitamin E and 59.8 times more Vitamin K than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Broccoli and Peaches, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Broccoli as well as Peaches, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli have 15.7 times more Calcium, 2.7 times more Iron, 4.2 times more Magnesium, 4.7 times more Manganese, 6 times more Phosphorus, 3.4 times more Potassium, 8.3 times more Selenium, 5.5 times more Sodium and 4.6 times more Zinc than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Broccoli and Peaches, canned, heavy syrup pack, solids and liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 63 times more Omega 3, 2 times more Fiber and 6.3 times more Protein than Peaches, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Peaches, canned, heavy syrup pack, solids and liquids contain 2.2 times more Energy, 3 times more Carbohydrate and 11 times more Sugars than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy
• 7 ounces of Peaches, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Peaches, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.