Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	9.66% 280kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	135% 175g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	202% 147g	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	NA	100% 72.7g	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	NA	% 55g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	55.4% 31g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	20.8% 0.27mg	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	75% 300μg	2.5% 10μg	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	446% 401mg	19% 17mg	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	88% 13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	51% 510mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	35.6% 0.32mg	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	76.3% 6.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	13% 0.3mg	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	78.6% 550mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22% 820g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Sweetened Canned Applesauce:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 6.4 times more Vitamin B3, 6.2 times more Vitamin B5, 4.8 times more Vitamin B6, 30 times more Vitamin B9, 23.6 times more Vitamin C, 7.3 times more Vitamin E and 146.8 times more Vitamin K than Sweetened Canned Applesauce.
• 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 Boiled and Drained Spears Frozen Broccoli as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spears Frozen Broccoli has 17 times more Calcium, 1.3 times more Copper, 5.1 times more Iron, 6.7 times more Magnesium, 10.8 times more Manganese, 9.2 times more Phosphorus, 2.4 times more Potassium, 6.3 times more Selenium and 10 times more Zinc than Sweetened Canned Applesauce.
• Both Boiled Spears Frozen Broccoli and Sweetened Canned Applesauce contain similar levels of 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 Boiled Spears Frozen Broccoli has 4.7 times more Omega 3, 2.5 times more Fiber and 19.4 times more Protein than Sweetened Canned Applesauce.
• While 1 kg of Sweetened Canned Applesauce no Salt contains 2.4 times more Energy, 3.3 times more Carbohydrate and 10 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Sweetened Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 6 in one kilogram.