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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Red Delicious Apples	Recommended Dietary Allowance
Energy	8.97% 260kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	108% 141g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	145% 105g	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	11.4% 8.3g	81.4% 59g	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	% 7.5g	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	50% 28g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	26% 0.34mg	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	168% 670μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Delicious Apples	Recommended Dietary Allowance
Calcium	56% 560mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	30% 0.27mg	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	101% 8.1mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	14.8% 0.34mg	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	71.4% 500mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 853g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 17.3 times more Vitamin A, 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 6.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.8 times more Vitamin B6, 22.3 times more Vitamin B9, 5.1 times more Vitamin E and 31.2 times more Vitamin K than Red Delicious Apples.
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

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

• 1 kilogram of Frozen Chopped Broccoli has 9.3 times more Calcium, 1.4 times more Copper, 7.4 times more Iron, 3.6 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, more Selenium and 12 times more Zinc than Red Delicious Apples.
• Both Frozen Chopped Broccoli and Red Delicious Apples contain similar levels of Water per one kilogram.
• 1 kilogram of Red Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Fiber and 10.4 times more Protein than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 2.3 times more Energy, 2.9 times more Carbohydrate, 7.8 times more Sugars and 7.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Red Delicious Apples provide inadequate amounts of Protein