Comparing Nutrients in 1 kilogram Sugar-apples VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sugar-apples	Boiled Broccoli	Recommended Dietary Allowance
Energy	32.4% 940kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	116% 44g	87% 33g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	154% 2mg	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	35% 140μg	270% 1080μg	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	403% 363mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	75% 6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	45.7% 320mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19.8% 732g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sugar-apples vs Boiled Broccoli:

• Raw Sugar-apples have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.7 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Sugar-apples.
• Both Raw Sugar-apples and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Sugar-apples as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sugar-apples vs Boiled Broccoli:

• Raw Sugar-apples have 1.4 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 2.1 times more Phosphorus, 2.7 times more Selenium, 4.6 times more Sodium and 4.5 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sugar-apples have 2.7 times more Energy, 3.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Raw Sugar-apples.
• Both Raw Sugar-apples and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Raw Sugar-apples as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.