Comparing Nutrients in 1 pound Gala Apples VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Gala Apples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.9% 259kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	65% 47g	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	37% 27g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.4% 13.6μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	202% 182mg	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	5.44% 0.82mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	17% 0.15mg	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	6.8% 0.54mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	44% 1mg	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	7.13% 50mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Gala Apples versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Gala Apples vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 18.7 times more Vitamin B9, 7.3 times more Vitamin E and 67.8 times more Vitamin K than Raw Gala Apples with skin.
• 1 pound of Gala Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Gala Apples vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 4.7 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium and 5.6 times more Zinc than Raw Gala Apples with skin.
• Both Gala Apples and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Gala Apples with skin as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Gala Apples has 2.6 times more Carbohydrate and 7.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Fiber and 12.4 times more Protein than Raw Gala Apples with skin.
• 1 pound of Gala Apples provide inadequate amounts of Protein
• Both Raw Gala Apples with skin as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy in one pound.