Comparing Nutrients in 1 pound Raw Sulfured Dried Apples VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Sulfured Dried Apples	Broccoli	Recommended Dietary Allowance
Energy	38% 1102kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	230% 299g	23% 30g	130g per day for Men 19-50 years
Sugars	358% 259g	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	104% 39.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	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	19.7% 17.7mg	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	16% 2.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	79.4% 6.35mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	24.6% 172mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	3.9% 144g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Apples have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B1, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9, 22.9 times more Vitamin C, 1.5 times more Vitamin E and 33.9 times more Vitamin K than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Sulfured Dried Apples have 3.9 times more Copper, 1.9 times more Iron, 1.4 times more Potassium and 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.3 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Selenium, 2.1 times more Zinc and 2.8 times more Water than Raw Sulfured Dried Apples.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dried Apples have 7.1 times more Energy, 9.9 times more Carbohydrate, 33.6 times more Sugars and 3.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Omega 3 and 3 times more Protein than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.