Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Pie fillings, apple, canned

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie fillings, apple, canned	0%	1%	99%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie fillings, apple, canned	Recommended Dietary Allowance
Energy	3.83% 111kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	79.7% 104g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	75.5% 54.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie fillings, apple, canned	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	4.9% 0.064mg	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	55.6% 222μg	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	177% 159mg	7.5% 6.75mg	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	35% 5.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie fillings, apple, canned	Recommended Dietary Allowance
Calcium	13% 131mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	24.3% 0.22mg	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	30.3% 2.42mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	4.66% 0.11mg	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	27.8% 194mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.87% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie fillings, apple, canned per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Pie fillings, apple, canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Pie fillings, apple, canned:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 4.6 times more Vitamin B1, 7.4 times more Vitamin B2, 13.1 times more Vitamin B3, 6.5 times more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin B9, 23.6 times more Vitamin C, 33 times more Vitamin E and 176.2 times more Vitamin K than Pie fillings, apple, canned.
• 14 ounces of Pie fillings, apple, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Pie fillings, apple, canned have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Pie fillings, apple, canned:

• 14 ounces of Cooked Chopped Frozen Broccoli have 8.3 times more Calcium, 2.1 times more Iron, 6.5 times more Magnesium, 8.3 times more Manganese, 7 times more Phosphorus, 3.2 times more Potassium, 7 times more Zinc and 1.2 times more Water than Pie fillings, apple, canned.
• While 14 oz of Pie fillings, apple, canned contain 1.6 times more Copper and 4.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• 14 ounces of Pie fillings, apple, canned lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pie fillings, apple, canned lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 3 times more Fiber and 31 times more Protein than Pie fillings, apple, canned.
• While 14 oz of Pie fillings, apple, canned contain 3.6 times more Energy, 4.9 times more Carbohydrate and 9.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Pie fillings, apple, canned provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pie fillings, apple, canned provide inadequate amounts of Omega 6 in 14 ounces.