Comparing Nutrients in 7 ounces Peaches, Yellow VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Peaches, Yellow	8%	5%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	23% 16.6g	1.04% 0.75g	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	4.2% 3.04g	0.47% 0.34g	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	% 3.87g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 9.45g	% 0.22g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	26% 0.34mg	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	2% 7.94μg	41% 165μg	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	14.6% 13mg	44.5% 40mg	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	9.66% 1.45mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, Yellow	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	9.26% 0.083mg	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	6.2% 0.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	34% 0.78mg	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	5.67% 39.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, Yellow VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Peaches, Yellow vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 8.2 times more Vitamin A, 6.8 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.8 times more Vitamin B6, 20.8 times more Vitamin B9, 3.1 times more Vitamin C, 2.2 times more Vitamin E and 86.2 times more Vitamin K than Raw Yellow Peaches.
• 7 ounces of Peaches, Yellow have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Yellow Peaches as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peaches, Yellow vs Broccoli Raab:

• 7 ounces of Peaches, Yellow have 1.6 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18 times more Calcium, 8.6 times more Iron, 2.4 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Yellow Peaches.
• Both Peaches, Yellow and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Peaches, Yellow lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Peaches as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peaches, Yellow have 3.3 times more Carbohydrate, 22.1 times more Sugars and 9 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 94.5 times more Omega 3, 1.8 times more Fiber and 3.5 times more Protein than Raw Yellow Peaches.
• 7 ounces of Peaches, Yellow provide inadequate amounts of Omega 3 and Protein
• Both Raw Yellow Peaches as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Peaches, Yellow VS Broccoli Raab

What are the health benefits of Peaches, Yellow compared to Broccoli Raab?

Peaches are a good source of vitamins A and C, as well as dietary fiber. They also contain antioxidants that help protect against chronic diseases. Broccoli raab, on the other hand, is rich in vitamins K, A, and C, as well as minerals like calcium and iron. Both are nutritious choices, but broccoli raab may have a slight edge in terms of overall nutrient density.

Can I lose weight easier by eating more Peaches, Yellow or Broccoli Raab?

Both peaches and broccoli raab are low in calories and high in fiber, which can help with weight loss. However, broccoli raab is a more nutrient-dense option as it is packed with vitamins, minerals, and antioxidants. Including a variety of fruits and vegetables in your diet, along with other whole foods, is key to successful weight loss.

Should I eat more Peaches, Yellow or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both peaches and broccoli raab are nutritious foods, but broccoli raab is a better choice for muscle building as it is a good source of plant-based protein. Additionally, broccoli raab contains important nutrients like iron, calcium, and vitamin C that support muscle health and recovery. Incorporating a variety of plant-based protein sources like broccoli raab into your diet can help support muscle growth and overall health.

What is the environmental impact of producing Peaches, Yellow compared to Broccoli Raab?

Peaches, Yellow have a higher environmental impact compared to Broccoli Raab. The production of peaches typically requires more water, pesticides, and land use. Broccoli Raab, on the other hand, is a more sustainable option as it generally requires less resources to grow. Choosing plant-based foods like Broccoli Raab can help reduce your environmental footprint.