Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Energy	4.07% 118kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	39.3% 51g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 400g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Canned Applesauce:

• 1 pound of Frozen Chopped Broccoli has 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, 56.4 times more Vitamin C, 7.6 times more Vitamin E and 162.2 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Canned Applesauce:

• 1 pound of Frozen Chopped Broccoli has 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 Canned Applesauce.
• Both Frozen Chopped 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, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 35 times more Omega 3, 2.7 times more Fiber and 16.5 times more Protein than Canned Applesauce.
• While 1 lb of Applesauce, canned with no added sugar contains 2.4 times more Carbohydrate, 7 times more Sugars and 7.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy and Omega 6 in one pound.