Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	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	136% 177g	14.6% 19g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.4% 3.8mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	45% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	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	16.4% 115mg	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	16% 8.73μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.4% 163g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, Dutch Apple, Commercially Prepared 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 Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 3.6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 4.9 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 3.9 times more Copper and 8.3 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 2.5 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli contain similar levels of Iron per 14 ounces.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 11.2 times more Energy, 39.7 times more Fat, 52.6 times more Saturated Fat, 64.5 times more Omega 6, 9.3 times more Carbohydrate, 16.3 times more Sugars and 5.5 times more Fructose than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Fiber and 1.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6