Comparing Nutrients in 1 kilogram Sweetened Canned Applesauce VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Canned Applesauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.4% 680kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	202% 147g	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	100% 72.7g	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	% 55g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	79% 30g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	2.5% 10μg	168% 670μg	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	19% 17mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	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	15% 1.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.57% 60mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	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	2.73% 0.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22% 820g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Canned Applesauce VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Canned Applesauce 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 Sweetened Canned Applesauce vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 6.5 times more Vitamin B3, 6.3 times more Vitamin B5, 4.8 times more Vitamin B6, 67 times more Vitamin B9, 33.2 times more Vitamin C, 6.8 times more Vitamin E and 135.2 times more Vitamin K than Sweetened Canned Applesauce no Salt.
• 1 kilogram of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Sweetened Canned Applesauce no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Canned Applesauce vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 6.8 times more Iron, 6 times more Magnesium, 9.8 times more Manganese, 8.3 times more Phosphorus, 2.8 times more Potassium, 9.3 times more Selenium and 16 times more Zinc than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce and Frozen Chopped Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Canned Applesauce has 2.6 times more Energy, 3.7 times more Carbohydrate, 10.9 times more Sugars and 8.8 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 2.5 times more Fiber and 17.6 times more Protein than Sweetened Canned Applesauce no Salt.
• 1 kilogram of Sweetened Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Sweetened Canned Applesauce no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.