Comparing Nutrients in 14 ounces Frozen Apples, heated VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Apples, heated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	39.7% 0.52mg	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	0.99% 3.97μg	66.5% 266μg	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	1.76% 1.6mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	16.8% 0.15mg	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	9.43% 0.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	50.7% 1.17mg	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	4.54% 31.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Apples, heated versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Apples, heated vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Vitamin B1, 8.7 times more Vitamin B2, 10.9 times more Vitamin B3, 4.9 times more Vitamin B5, 4.1 times more Vitamin B6, 67 times more Vitamin B9 and 141 times more Vitamin C than Frozen Apples, heated.
• 14 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Apples, heated as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Apples, heated vs Frozen Chopped Broccoli:

• 14 ounces of Frozen Apples, heated have 1.7 times more Copper than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 11.2 times more Calcium, 4.3 times more Iron, 6 times more Magnesium, 2 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 14 times more Selenium and 9.6 times more Zinc than Frozen Apples, heated.
• Both Frozen Apples, heated and Frozen Chopped Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Apples, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Apples, heated have 2.5 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Omega 3, 2.3 times more Fiber and 9.7 times more Protein than Frozen Apples, heated.
• 14 ounces of Frozen Apples, heated provide inadequate amounts of Omega 3 and Protein
• Both Frozen Apples, heated as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.