Comparing Nutrients in 14 ounces Canned Applesauce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Applesauce	Broccoli	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	9.3% 6.75g	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	32% 23.3g	3.72% 2.7g	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	% 9.13g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	53.4% 0.69mg	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	2.98% 12μg	62.5% 250μg	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	4.4% 3.97mg	393% 354mg	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	4.23% 0.64mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.6% 0.19mg	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	11.4% 0.91mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	36.2% 0.83mg	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	2.83% 20mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Applesauce vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 14 times more Vitamin B5, 6.5 times more Vitamin B6, 21 times more Vitamin B9, 89.2 times more Vitamin C, 4.9 times more Vitamin E and 203.2 times more Vitamin K than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Applesauce vs Broccoli:

• Raw Broccoli contains 11.8 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 7 times more Magnesium, 8.4 times more Manganese, 13.2 times more Phosphorus, 4.3 times more Potassium, 8.3 times more Selenium, 16.5 times more Sodium and 13.7 times more Zinc than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Applesauce, canned with no added sugar has 1.2 times more Energy, 1.7 times more Carbohydrate, 5.5 times more Sugars and 8.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3, 2.4 times more Fiber and 16.6 times more Protein than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.