Comparing Nutrients in 100 grams Broccoli Raab VS Raw Sulfured Dried Peaches

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Broccoli Raab	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	0.76% 22kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	57.6% 41.7g	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	0.23% 0.17g	18.6% 13.5g	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	% 0.1g	% 13g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 15.4g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	21.6% 8.2g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.15% 0.067mg	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	20.8% 83μg	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	22.4% 20mg	5.33% 4.8mg	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	11% 1.62mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	11% 108mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	40.4% 0.36mg	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	26.8% 2.14mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	13.3% 0.31mg	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	10.4% 73mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Raw Sulfured Dried Peaches per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Raw Sulfured Dried Peaches to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Raw Sulfured Dried Peaches:

• 100 grams of Broccoli Raab have 1.2 times more Vitamin A, 81 times more Vitamin B1, 2.6 times more Vitamin B6, more Vitamin B9, 4.2 times more Vitamin C, 8.5 times more Vitamin E and 14.3 times more Vitamin K than Raw Sulfured Dried Peaches.
• While 100 g of Raw Sulfured Dried Peaches contain 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.
• 100 grams of Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Raw Sulfured Dried Peaches:

• 100 grams of Broccoli Raab have 3.9 times more Calcium, 1.3 times more Manganese, 4.7 times more Sodium, 1.4 times more Zinc and 2.9 times more Water than Raw Sulfured Dried Peaches.
• While 100 g of Raw Sulfured Dried Peaches contain 8.7 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 5.1 times more Potassium than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Sulfured Dried Peaches lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 21 times more Omega 3 than Raw Sulfured Dried Peaches.
• While 100 g of Raw Sulfured Dried Peaches contain 10.9 times more Energy, 12.3 times more Omega 6, 21.5 times more Carbohydrate, 109.8 times more Sugars, 79.4 times more Fructose and 3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Sulfured Dried Peaches offer comparable quantities of Protein per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Raw Sulfured Dried Peaches provide inadequate amounts of Omega 3