Comparing Nutrients in 14 ounces Broccoli VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	4.65% 135kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	46.8% 61g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	73% 53g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	15.3% 0.2mg	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	62.5% 250μg	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	393% 354mg	4.4% 3.97mg	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	20.6% 3.1mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	19.4% 0.17mg	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	36.2% 2.9mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	3.62% 0.083mg	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	37.4% 262mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.02% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Broccoli has 31 times more Vitamin A, 11.8 times more Vitamin B1, 6.2 times more Vitamin B2, 5 times more Vitamin B3, 10.1 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 89.2 times more Vitamin C, 6.5 times more Vitamin E and 145.1 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• Both Raw Broccoli as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Broccoli has 15.7 times more Calcium, 2.2 times more Iron, 5.3 times more Magnesium, 10 times more Manganese, 7.3 times more Phosphorus, 3 times more Potassium, 8.3 times more Selenium, 1.7 times more Sodium and 8.2 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• Both Raw Broccoli and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 15.8 times more Omega 3, 1.3 times more Fiber and 12.8 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 1.7 times more Energy, 2.3 times more Carbohydrate and 7.8 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.