Comparing Nutrients in 1 kilogram Pie, apple, prepared from recipe VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, apple, prepared from recipe	Broccoli	Recommended Dietary Allowance
Energy	91% 2650kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	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	285% 371g	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	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	43% 24g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	60% 240μg	158% 630μg	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	19% 17mg	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, prepared from recipe	Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	140% 11mg	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	80.4% 1.85mg	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	40% 280mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, prepared from recipe vs Broccoli:

• Pie, apple, prepared from recipe has 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 6.2 times more Vitamin B5, 5.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 52.5 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Pie, apple, prepared from recipe as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, prepared from recipe vs Broccoli:

• Pie, apple, prepared from recipe has 1.5 times more Iron, 3.1 times more Selenium and 6.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 4 times more Potassium, 2.2 times more Zinc and 1.9 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, prepared from recipe has 7.8 times more Energy, 33.8 times more Fat, 26.8 times more Saturated Fat, 3.2 times more Omega 3, 64 times more Omega 6 and 5.6 times more Carbohydrate than Raw Broccoli.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Pie, apple, prepared from recipe as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.