Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, without added sugar VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.9% 259kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.8% 1g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	107% 426μg	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	5.04% 4.54mg	344% 310mg	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	3.63% 0.54mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18% 0.16mg	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	18.7% 1.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	50.5% 1.16mg	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	5.83% 41mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples, dried, sulfured, stewed, without added sugar versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, without added sugar vs Frozen Broccoli Spears:

• 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 12 times more Vitamin B1, 6 times more Vitamin B2, 3.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 68.3 times more Vitamin C, 11.3 times more Vitamin E and 144.9 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, without added sugar vs Frozen Broccoli Spears:

• 1 pound of Apples, dried, sulfured, stewed, without added sugar has 1.2 times more Copper than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.7 times more Calcium, 2.2 times more Iron, 4 times more Magnesium, 12.2 times more Manganese, 6.6 times more Phosphorus, 2.4 times more Potassium, 6.3 times more Selenium and 6.8 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples, dried, sulfured, stewed, without added sugar has 2.9 times more Carbohydrate and 9.1 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 31.3 times more Omega 3, 1.5 times more Fiber and 13.9 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Protein
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.