Comparing Nutrients in 1 pound Boiled Broccoli VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	5.47% 159kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	230% 299g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	358% 259g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	104% 39.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	43.6% 0.57mg	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	122% 490μg	0% 0μg	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	327% 294mg	19.7% 17.7mg	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	44% 6.58mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	17.7% 0.41mg	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	43.4% 304mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Raw Sulfured Dried Apples per 1 lb

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

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

• 1 pound of Boiled Broccoli has more Vitamin A, more Vitamin B1, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9, 16.6 times more Vitamin C, 2.7 times more Vitamin E and 47 times more Vitamin K than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 2.9 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium, 2.3 times more Zinc and 2.8 times more Water than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 3.1 times more Copper, 2.1 times more Iron, 1.5 times more Potassium and 2.1 times more Sodium than Boiled and Drained Broccoli.
• 1 pound of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 7.4 times more Omega 3 and 2.6 times more Protein than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 6.9 times more Energy, 9.2 times more Carbohydrate, 41.1 times more Sugars and 2.6 times more Fiber than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Raw Sulfured Dried Apples provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 6 in one pound.