Comparing Nutrients in 1 pound Broccoli Raab VS Pie fillings, apple, canned

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie fillings, apple, canned	0%	1%	99%

Macro Nutrients

	Broccoli Raab	Pie fillings, apple, canned	Recommended Dietary Allowance
Energy	3.44% 100kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0% 0g	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	91% 118g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	86.3% 62.6g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	12% 4.54g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie fillings, apple, canned	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	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	5.6% 0.073mg	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	8.57% 7.7mg	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	49% 7.35mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie fillings, apple, canned	Recommended Dietary Allowance
Calcium	49% 490mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	27.7% 0.25mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	5.32% 0.12mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie fillings, apple, canned per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Pie fillings, apple, canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Pie fillings, apple, canned:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 13.5 times more Vitamin B1, 11.7 times more Vitamin B2, 34.9 times more Vitamin B3, 7.7 times more Vitamin B5, 10.7 times more Vitamin B6, more Vitamin B9, 11.9 times more Vitamin C, 40.5 times more Vitamin E and 448 times more Vitamin K than Pie fillings, apple, canned.
• 1 pound of Pie fillings, apple, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Pie fillings, apple, canned have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Pie fillings, apple, canned:

• 1 pound of Broccoli Raab has 27 times more Calcium, 7.4 times more Iron, 11 times more Magnesium, 14.6 times more Manganese, 10.4 times more Phosphorus, 4.4 times more Potassium, 19.3 times more Zinc and 1.3 times more Water than Pie fillings, apple, canned.
• While 1 lb of Pie fillings, apple, canned contains 1.3 times more Copper and 1.4 times more Sodium than Raw Broccoli Raab.
• 1 pound of Pie fillings, apple, canned lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Pie fillings, apple, canned lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Omega 3, 2.7 times more Fiber and 31.7 times more Protein than Pie fillings, apple, canned.
• While 1 lb of Pie fillings, apple, canned contains 4.5 times more Energy, 9.2 times more Carbohydrate and 36.3 times more Sugars than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Pie fillings, apple, canned provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Pie fillings, apple, canned provide inadequate amounts of Omega 6 in one pound.