Comparing Nutrients in 1 pound Broccoli Raab VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Broccoli Raab	Apples no Skin	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	44.5% 58g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	63% 46g	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	1.06% 0.77g	37.7% 27.4g	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	% 0.45g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 3.7g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Apples no Skin	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	13% 0.17mg	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	94% 376μg	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	102% 92mg	20% 18mg	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	49% 7.35mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Apples no Skin	Recommended Dietary Allowance
Calcium	49% 490mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	15.6% 0.14mg	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	121% 9.7mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	7.5% 0.17mg	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	47.3% 331mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Apples no Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Apples no Skin:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 8.5 times more Vitamin B1, 4.6 times more Vitamin B2, 13.4 times more Vitamin B3, 4.5 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin B9, 5.1 times more Vitamin C, 32.4 times more Vitamin E and 373.3 times more Vitamin K than Apples no Skin.
• 1 pound of Apples no Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Apples without skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Apples no Skin:

• 1 pound of Broccoli Raab has 21.6 times more Calcium, 1.4 times more Copper, 30.6 times more Iron, 5.5 times more Magnesium, 10.4 times more Manganese, 6.6 times more Phosphorus, 2.2 times more Potassium, more Sodium and 15.4 times more Zinc than Apples no Skin.
• Both Broccoli Raab and Apples no Skin contain similar levels of Water per one pound.
• 1 pound of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Raw Apples without skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 27 times more Omega 3, 2.1 times more Fiber and 11.7 times more Protein than Apples no Skin.
• While 1 lb of Raw Apples without skin contains 4.5 times more Carbohydrate, 26.6 times more Sugars and 35.5 times more Fructose than Raw Broccoli Raab.
• 1 pound of Apples no Skin provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Apples without skin provide inadequate amounts of Energy and Omega 6 in one pound.