Comparing Nutrients in 14 ounces NectarinesVS Broccoli

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Nectarinesvs Broccoli

6.02%175kcal

Energy

4.65%135kcal

175 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

1.5%1.47g

1.27 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

1.4%0.45g

0.099 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

15.6%0.25g

0.008 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g

Omega 6

1.14%0.19g

0.44 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.2%42g

Carbohydrate

20.3%26.4g

42 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43%31.3g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

31.3 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.5%5.44g

Fructose

3.72%2.7g

≤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]

5.44 gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.23g

Glucose

%1.94g

6.23 gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19.3g

Sucrose

%0.4g

19.3 gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g

Fiber

27%10.3g

6.75 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

20%11g

4.2 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Nectarinesvs Broccoli

7.5%67.5μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

67.5 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

23.5%0.28mg

Thiamine

0.13 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.24%0.11mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.11 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.47mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

4.47 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.73 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.63%0.099mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.099 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

20 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.4mg

Vitamin C

393%354mg

Ascorbic acid

21.4 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.4%3.06mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

3.06 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.28%8.73μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

8.73 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Nectarinesvs Broccoli

2.4%24mg

Calcium

18.7%187mg

24 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38%0.34mg

Copper

21.6%0.19mg

0.34 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.1mg

Iron

36.2%2.9mg

1.1 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

20%83.3mg

35.7 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.3%0.21mg

Manganese

36.2%0.83mg

0.21 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

37.4%262mg

103 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.5%798mg

Potassium

37%1254mg

798 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

18%9.92μg

0 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

8.73%131mg

0 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg

Zinc

14.8%1.63mg

0.67 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g

Water

9.58%354g

348 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Nectarines vs Broccoli:

Raw Nectarines have 1.8 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B5, 7 times more Vitamin B6, 12.6 times more Vitamin B9, 16.5 times more Vitamin C and 46.2 times more Vitamin K than Raw Nectarines.
Both Raw Nectarines and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
Both Raw Nectarines as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Nectarines vs Broccoli:

Raw Nectarines have 1.8 times more Copper than Raw Broccoli.
While Raw Broccoli contains 7.8 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, more Selenium, more Sodium and 2.4 times more Zinc than Raw Nectarines.
Both Raw Nectarines and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Nectarines have 1.3 times more Energy, 1.6 times more Carbohydrate, 4.6 times more Sugars and 2 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 31.5 times more Omega 3, 1.5 times more Fiber and 2.7 times more Protein than Raw Nectarines.
Both Raw Nectarines as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

NectarinesVS OheloberriesBroccoliVS OheloberriesNectarinesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces NectarinesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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