Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Frozen Broccoli Spears	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	4.54% 132kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	58.5% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	83.6% 14.2g	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	129% 168g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	24.8% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	11% 0.15mg	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	107% 426μg	27.2% 109μg	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	344% 310mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.7% 0.24mg	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	41% 3.27mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	36.5% 0.84mg	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	38.2% 268mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 411g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie, apple, prepared from recipe per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Pie, apple, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Pie, apple, prepared from recipe:

• 1 pound of Frozen Broccoli Spears has 5.2 times more Vitamin A, 2.6 times more Vitamin B5, 5.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 40.2 times more Vitamin C than Pie, apple, prepared from recipe.
• While 1 lb of Pie, apple, prepared from recipe contains 2.1 times more Vitamin B1 and 2.7 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, apple, prepared from recipe provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Frozen Broccoli Spears as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Pie, apple, prepared from recipe:

• 1 pound of Frozen Broccoli Spears has 5.9 times more Calcium, 2.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 1.8 times more Zinc and 1.9 times more Water than Pie, apple, prepared from recipe.
• While 1 lb of Pie, apple, prepared from recipe contains 1.5 times more Copper, 1.6 times more Iron, 4.1 times more Selenium and 12.4 times more Sodium than Frozen Broccoli Spears.
• 1 pound of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Protein than Pie, apple, prepared from recipe.
• While 1 lb of Pie, apple, prepared from recipe contains 9.1 times more Energy, 36.8 times more Fat, 58.7 times more Saturated Fat, 1.6 times more Omega 3, 84.7 times more Omega 6 and 6.9 times more Carbohydrate than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6