Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, with added sugar VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	61% 0.79mg	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	0% 0μg	71.4% 286μg	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	4.54% 4.1mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, with added sugar	Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	24.7% 0.22mg	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	17.6% 1.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	41.4% 0.95mg	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	5.2% 36.3mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.66% 357g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, with added sugar vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 11.8 times more Vitamin B1, 6.5 times more Vitamin B2, 5.3 times more Vitamin B3, 10.6 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin B9 and 99.1 times more Vitamin C than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, with added sugar vs Broccoli:

• Raw Broccoli contains 15.7 times more Calcium, 2.4 times more Iron, 7 times more Magnesium, 10.5 times more Manganese, 8.3 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Sodium and 10.3 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Apples, dried, sulfured, stewed, with added sugar have 2.4 times more Energy and 3.1 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 15.8 times more Omega 3, 1.4 times more Fiber and 14.1 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.