Comparing Nutrients in 1 kilogram Desserts, apple crisp, prepared-from-recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	55.5% 1610kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	41% 53.5g	130g per day for Men 19-50 years
Sugars	271% 197g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	40% 160μg	140% 560μg	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	24.4% 22mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	37.8% 0.34mg	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	103% 8.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	97% 2.23mg	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	40% 280mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	17% 629g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Desserts, apple crisp, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Desserts, apple crisp, prepared-from-recipe have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin A, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.5 times more Vitamin B9, 18.2 times more Vitamin C, 3.5 times more Vitamin E and 21.5 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Desserts, apple crisp, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Desserts, apple crisp, prepared-from-recipe have 2.1 times more Copper, 1.3 times more Iron, 5 times more Selenium and 31.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Desserts, apple crisp, prepared-from-recipe have 5.8 times more Energy, 28.6 times more Fat, 38.1 times more Saturated Fat, 1.6 times more Omega 3, 82.7 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.