Comparing Nutrients in 1 pound Raw Sulfured Dried Apples VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Sulfured Dried Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38% 1102kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	358% 259g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	104% 39.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	45.4% 0.59mg	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	76% 304μg	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	19.7% 17.7mg	284% 256mg	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	16% 2.4mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	19% 0.17mg	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	79.4% 6.35mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	58% 1.33mg	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	24.6% 172mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.9% 144g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Apples vs Frozen Chopped Broccoli:

• Raw Sulfured Dried Apples have 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, more Vitamin B9, 14.5 times more Vitamin C, 2.3 times more Vitamin E and 27 times more Vitamin K than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Sulfured Dried Apples as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Sulfured Dried Apples vs Frozen Chopped Broccoli:

• Raw Sulfured Dried Apples have 5 times more Copper, 1.7 times more Iron, 2.1 times more Potassium and 3.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 3.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 2.4 times more Zinc and 2.9 times more Water than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dried Apples have 9.3 times more Energy, 13.8 times more Carbohydrate, 42.4 times more Sugars and 2.9 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.6 times more Omega 3 and 3 times more Protein than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.