Comparing Nutrients in 1 kilogram Applesauce, canned, unsweetened, with added ascorbic acid VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Energy	14.5% 420kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	51% 66.4g	130g per day for Men 19-50 years
Sugars	130% 94g	23.4% 17g	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% 58.8g	9.38% 6.8g	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	% 23g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 1g	g per day for Men 19-50 years
Fiber	29% 11g	68.4% 26g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	158% 630μg	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	236% 212mg	991% 892mg	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	10.7% 1.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	54.4% 0.49mg	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	28.8% 2.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	91% 2.1mg	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	7.14% 50mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 882g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 kg of Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid vs Broccoli:

• 1 kg of Raw Broccoli contains 31 times more Vitamin A, 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 14 times more Vitamin B5, 6.5 times more Vitamin B6, 21 times more Vitamin B9, 4.2 times more Vitamin C, 4.9 times more Vitamin E and 203.2 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Applesauce, canned, unsweetened, with added ascorbic acid vs Broccoli:

• 1 kg of Raw Broccoli contains 11.8 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 7 times more Magnesium, 8.4 times more Manganese, 13.2 times more Phosphorus, 4.3 times more Potassium, 8.3 times more Selenium, 16.5 times more Sodium and 13.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 1.7 times more Carbohydrate, 5.5 times more Sugars and 8.6 times more Fructose than Broccoli.
• While 1 kg of Raw Broccoli contains 21 times more Omega 3, 2.4 times more Fiber and 16.6 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.