Comparing Nutrients in 1 pound Apples VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Apples	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	8.13% 236kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	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	48% 62.6g	11% 14g	130g per day for Men 19-50 years
Sugars	65% 47g	3.88% 2.8g	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% 26.8g	1.5% 1.1g	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	% 11g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0.68g	g per day for Men 19-50 years
Fiber	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Apples	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	76.8% 1mg	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	80.5% 322μg	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	23% 21mg	186% 168mg	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	5.44% 0.82mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Apples vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 75.7 times more Vitamin A, 9.9 times more Vitamin B1, 5.4 times more Vitamin B2, 22.1 times more Vitamin B3, 7.3 times more Vitamin B5, 5.4 times more Vitamin B6, 23.7 times more Vitamin B9, 8 times more Vitamin C, 14.1 times more Vitamin E and 116.4 times more Vitamin K than Raw Apples with skin.
• 1 pound of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 19.7 times more Calcium, 2.8 times more Copper, 10.6 times more Iron, 5.4 times more Magnesium, 10.9 times more Manganese, 7.5 times more Phosphorus, 3.2 times more Potassium, more Selenium, 56 times more Sodium and 13.5 times more Zinc than Raw Apples with skin.
• Both Apples and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples has 4.4 times more Carbohydrate, 16.8 times more Sugars and 24.6 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 22.3 times more Omega 3 and 14.7 times more Protein than Raw Apples with skin.
• Both Apples and Cooked Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Apples with skin as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.