Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Frozen Broccoli Spears	Peaches, Yellow	Recommended Dietary Allowance
Energy	1% 29kcal	1.34% 39kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	11.6% 8.4g	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	2.1% 1.53g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 4.76g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.92% 0.025mg	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	23.5% 94μg	1% 4μg	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	76% 68.3mg	7.33% 6.6mg	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% 1.35mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Peaches, Yellow	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	9% 0.72mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.65% 0.061mg	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	8.43% 59mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Peaches, Yellow per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Peaches, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Peaches, Yellow:

• 100 grams of Frozen Broccoli Spears have 3.6 times more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B5, 7 times more Vitamin B6, 23.5 times more Vitamin B9, 10.3 times more Vitamin C, 1.8 times more Vitamin E and 39 times more Vitamin K than Peaches, Yellow.
• While 100 g of Raw Yellow Peaches contain 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• 100 grams of Peaches, Yellow have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Frozen Broccoli Spears as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Peaches, Yellow:

• 100 grams of Frozen Broccoli Spears have 6.8 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 2 times more Zinc than Peaches, Yellow.
• While 100 g of Raw Yellow Peaches contain 1.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Peaches, Yellow contain similar levels of Water per 100 grams.
• 100 grams of Peaches, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 62.5 times more Omega 3, 2 times more Fiber and 3.4 times more Protein than Peaches, Yellow.
• While 100 g of Raw Yellow Peaches contain 1.8 times more Carbohydrate and 5.7 times more Sugars than Frozen Broccoli Spears.
• 100 grams of Peaches, Yellow provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Yellow Peaches provide inadequate amounts of Energy and Omega 6 in 100 grams.