Comparing Nutrients in 1 pound Apples no Skin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apples no Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.5% 218kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	25% 32.6g	130g per day for Men 19-50 years
Sugars	63% 46g	8.7% 6.3g	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	37.7% 27.4g	4.63% 3.36g	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	% 14.7g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 0.36g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	39.4% 15g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	69.8% 0.91mg	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	122% 490μg	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	20% 18mg	327% 294mg	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	1.5% 0.23mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	3.97% 0.32mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples no Skin vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.3 times more Vitamin B1, 4.4 times more Vitamin B2, 6.1 times more Vitamin B3, 8.7 times more Vitamin B5, 5.4 times more Vitamin B6, more Vitamin B9, 16.2 times more Vitamin C, 29 times more Vitamin E and 235.2 times more Vitamin K than Raw Apples without skin.
• Both Raw Apples without skin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Apples no Skin vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 8 times more Calcium, 2 times more Copper, 9.6 times more Iron, 5.3 times more Magnesium, 5.1 times more Manganese, 6.1 times more Phosphorus, 3.3 times more Potassium, more Selenium, more Sodium and 9 times more Zinc than Raw Apples without skin.
• Both Raw Apples without skin and Boiled and Drained Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Apples without skin have 1.4 times more Energy, 1.8 times more Carbohydrate, 7.3 times more Sugars and 8.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17 times more Omega 3, 2.5 times more Fiber and 8.8 times more Protein than Raw Apples without skin.
• Both Raw Apples without skin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.