Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Applesauce	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	39.3% 51g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	58.7% 42.6g	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	NA	36.8% 26.7g	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	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	9.42% 0.12mg	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	63.5% 254μg	3.4% 13.6μg	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	202% 182mg	5.04% 4.54mg	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	40% 6mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Applesauce	Recommended Dietary Allowance
Calcium	15% 150mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.6% 0.12mg	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	34.6% 2.77mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	4.93% 0.11mg	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	31.8% 222mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Applesauce per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Applesauce:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 6.7 times more Vitamin B5, 4.8 times more Vitamin B6, 18.7 times more Vitamin B9, 40.1 times more Vitamin C, 8.3 times more Vitamin E and 176.2 times more Vitamin K than Canned Applesauce.
• 1 pound of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Applesauce:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.3 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 8.9 times more Manganese, 9.8 times more Phosphorus, 1.9 times more Potassium and 9.3 times more Zinc than Canned Applesauce.
• Both Cooked Chopped Frozen Broccoli and Canned Applesauce contain similar levels of Water per one pound.
• 1 pound of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Applesauce, canned with no added sugar lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 14 times more Omega 3, 2.7 times more Fiber and 18.2 times more Protein than Canned Applesauce.
• While 1 lb of Applesauce, canned with no added sugar contains 2.1 times more Carbohydrate and 6.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy and Omega 6 in one pound.