Comparing Nutrients in 14 ounces Broccoli VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Broccoli	Granny Smith Apples	Recommended Dietary Allowance
Energy	4.65% 135kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	41.6% 54g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	52.5% 38g	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	27.4% 20g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 7.66g	g per day for Men 19-50 years
Fiber	27% 10.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	20% 11g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11.3% 0.15mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Granny Smith Apples	Recommended Dietary Allowance
Calcium	18.7% 187mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	13.7% 0.12mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	7.6% 0.17mg	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	37.4% 262mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.17% 339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Granny Smith Apples:

• Raw Broccoli has 6.2 times more Vitamin A, 3.7 times more Vitamin B1, 4.7 times more Vitamin B2, 5.1 times more Vitamin B3, 10.2 times more Vitamin B5, 4.7 times more Vitamin B6, 21 times more Vitamin B9, 4.3 times more Vitamin E and 31.8 times more Vitamin K than Raw Granny Smith Apples with skin .

Comparing minerals per 14 ounces for Broccoli vs Granny Smith Apples:

• Raw Broccoli has 9.4 times more Calcium, 1.6 times more Copper, 4.9 times more Iron, 4.2 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus, 2.6 times more Potassium, 25 times more Selenium, 33 times more Sodium and 10.3 times more Zinc than Raw Granny Smith Apples with skin .
• Both Raw Broccoli and Raw Granny Smith Apples with skin have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 6.4 times more Protein than Raw Granny Smith Apples with skin .
• While Raw Granny Smith Apples with skin contain 1.7 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 7.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Granny Smith Apples with skin have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.