Comparing Nutrients in 1 kilogram Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	100% 2900kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 445g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	304% 220g	18.6% 13.5g	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	63% 45.7g	11.4% 8.3g	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	% 49g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 110g	NA	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	20% 180μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	52.5% 210μg	168% 670μg	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	63.3% 57mg	627% 564mg	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	64% 9.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	42.2% 0.38mg	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	114% 9.1mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	128% 2.94mg	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	41.4% 290mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	11% 411g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, Dutch Apple, Commercially Prepared versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 3.6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 4.9 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 3.9 times more Copper and 8.3 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 2.5 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli contain similar levels of Iron per one kilogram.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 11.2 times more Energy, 39.7 times more Fat, 52.6 times more Saturated Fat, 64.5 times more Omega 6, 9.3 times more Carbohydrate, 16.3 times more Sugars and 5.5 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fiber and 1.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6