Comparing Nutrients in 1 kilogram Boiled Broccoli VS Apples, dehydrated (low moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	12% 350kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	153% 199g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	42.5% 24g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	41.5% 0.54mg	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	270% 1080μg	0% 0μg	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	721% 649mg	6.67% 6mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	40% 400mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	11.7% 0.27mg	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	96% 670mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24% 893g	21.4% 794g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Apples, dehydrated (low moisture), sulfured, stewed per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Apples, dehydrated (low moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Apples, dehydrated (low moisture), sulfured, stewed:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 7.9 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 7.7 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin B9 and 108.2 times more Vitamin C than Apples, dehydrated (low moisture), sulfured, stewed.
• 1 kilogram of Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Apples, dehydrated (low moisture), sulfured, stewed:

• 1 kilogram of Boiled Broccoli has 10 times more Calcium, 1.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 5.6 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium, 1.6 times more Sodium and 7.5 times more Zinc than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Boiled Broccoli and Apples, dehydrated (low moisture), sulfured, stewed contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 19.8 times more Omega 3, 1.3 times more Fiber and 8.5 times more Protein than Apples, dehydrated (low moisture), sulfured, stewed.
• While 1 kg of Apples, dehydrated (low moisture), sulfured, stewed contains 2.1 times more Energy and 2.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Apples, dehydrated (low moisture), sulfured, stewed provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Apples, dehydrated (low moisture), sulfured, stewed provide inadequate amounts of Omega 6 in one kilogram.