Comparing Nutrients in 1 kilogram Apples VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 520kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	143% 104g	19% 14g	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	81.4% 59g	10.2% 7.4g	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	% 24.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	154% 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	7.5% 30μg	270% 1080μg	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	51% 46mg	721% 649mg	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	12% 1.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	1% 40μg	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	15% 1.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	84.3% 1.94mg	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	15.7% 110mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 856g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 3.7 times more Vitamin B1, 4.7 times more Vitamin B2, 6.1 times more Vitamin B3, 10.1 times more Vitamin B5, 4.9 times more Vitamin B6, 36 times more Vitamin B9, 14.1 times more Vitamin C, 8.1 times more Vitamin E and 64.1 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6.7 times more Calcium, 2.3 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 5.5 times more Manganese, 6.1 times more Phosphorus, 2.7 times more Potassium, more Selenium, 41 times more Sodium and 11.3 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apples with skin have 1.5 times more Energy, 1.9 times more Carbohydrate, 7.5 times more Sugars and 8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3, 1.4 times more Fiber and 9.2 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.