Comparing Nutrients in 1 pound Applesauce, canned, unsweetened, with added ascorbic acid VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.57% 191kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	39.3% 51g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	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	36.8% 26.7g	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	% 10.4g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	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	107% 96mg	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	4.84% 0.73mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	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	13% 1.04mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	3.24% 22.7mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 400g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid vs Frozen Chopped Broccoli:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 6.8 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 2.7 times more Vitamin C, 7.6 times more Vitamin E and 162.2 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Applesauce, canned, unsweetened, with added ascorbic acid vs Frozen Chopped Broccoli:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 6 times more Magnesium, 11.8 times more Manganese, 10 times more Phosphorus, 2.9 times more Potassium, 9.3 times more Selenium and 16 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid has 2.4 times more Carbohydrate, 7 times more Sugars and 7.1 times more Fructose than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3, 2.7 times more Fiber and 16.5 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.