Comparing Nutrients in 1 pound Crabapples VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Crabapples	Broccoli	Recommended Dietary Allowance
Energy	12% 345kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	NA	71.4% 286μg	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	40.3% 36.3mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	24.7% 0.22mg	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	20.4% 1.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	41.4% 0.95mg	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	9.7% 68mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.68% 358g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crabapples vs Broccoli:

• Raw Broccoli contains 15.5 times more Vitamin A, 2.4 times more Vitamin B1, 5.9 times more Vitamin B2, 6.4 times more Vitamin B3 and 11.2 times more Vitamin C than Raw Crabapples.
• Both Raw Crabapples as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crabapples vs Broccoli:

• Raw Crabapples have 1.4 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 2 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 33 times more Sodium than Raw Crabapples.
• Both Raw Crabapples and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Crabapples have 2.2 times more Energy and 3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 7.1 times more Protein than Raw Crabapples.
• Both Raw Crabapples as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.