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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, apple, prepared from recipe	Broccoli	Recommended Dietary Allowance
Energy	41.4% 1202kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	83.6% 14.2g	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	129% 168g	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	19.4% 11g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Broccoli	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	27.2% 109μg	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	8.57% 7.7mg	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

	Pie, apple, prepared from recipe	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	63.5% 5.1mg	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	36.5% 0.84mg	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	18% 127mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 405g	3700g per day for Men 19-50 years

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

• Pie, apple, prepared from recipe has 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 6.2 times more Vitamin B5, 5.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 52.5 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Pie, apple, prepared from recipe as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Pie, apple, prepared from recipe has 1.5 times more Iron, 3.1 times more Selenium and 6.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 4 times more Potassium, 2.2 times more Zinc and 1.9 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, prepared from recipe has 7.8 times more Energy, 33.8 times more Fat, 26.8 times more Saturated Fat, 3.2 times more Omega 3, 64 times more Omega 6 and 5.6 times more Carbohydrate than Raw Broccoli.
• Both Pie, apple, prepared from recipe and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Pie, apple, prepared from recipe as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.