Comparing Nutrients in 1 kilogram Golden Delicious Apples VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Golden Delicious Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.7% 570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	138% 100g	18.6% 13.5g	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	84% 61g	11.4% 8.3g	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	% 18.7g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	5% 2.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	100% 1.3mg	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	7.5% 30μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	627% 564mg	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	12% 1.8mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	42.2% 0.38mg	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	16.3% 1.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	128% 2.94mg	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	14.3% 100mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 858g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Golden Delicious Apples versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Golden Delicious Apples vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 22.3 times more Vitamin B9, 6.8 times more Vitamin E and 45.1 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 1 kilogram of Golden Delicious Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Golden Delicious Apples vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 1.3 times more Copper, 6.2 times more Iron, 3.6 times more Magnesium, 8.4 times more Manganese, 5 times more Phosphorus, 2.1 times more Potassium, more Selenium and 12 times more Zinc than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Golden Delicious Apples has 2.8 times more Carbohydrate, 7.4 times more Sugars and 7.3 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber and 10 times more Protein than Raw Golden Delicious Apples with skin.
• 1 kilogram of Golden Delicious Apples provide inadequate amounts of Protein
• Both Raw Golden Delicious Apples with skin as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in one kilogram.