Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, unenriched flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Broccoli	Recommended Dietary Allowance
Energy	81.7% 2370kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	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	262% 340g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	34% 19g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Broccoli	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	135% 1.75mg	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	10% 40μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	151% 12mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	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	34.3% 240mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	14% 522g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, unenriched flour vs Broccoli:

• Pie, apple, commercially prepared, unenriched flour has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Vitamin B5, 4.6 times more Vitamin B6, 15.8 times more Vitamin B9 and 27.9 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Raw Broccoli have similar amounts of Vitamin A per 1 kg.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, unenriched flour vs Broccoli:

• Pie, apple, commercially prepared, unenriched flour has 1.7 times more Iron and 8.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 3 times more Magnesium, 2.8 times more Phosphorus, 4.9 times more Potassium, 2.6 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Raw Broccoli have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, unenriched flour has 7 times more Energy, 29.7 times more Fat, 33.3 times more Saturated Fat, 2 times more Omega 3, 42.2 times more Omega 6 and 5.1 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fiber and 1.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.