Comparing Nutrients in 1 pound Pie fillings, apple, canned VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, apple, canned	0%	1%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie fillings, apple, canned	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.6% 454kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	9.2% 6.67g	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	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, apple, canned	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	45.4% 0.59mg	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	0% 0μg	63.5% 254μg	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	202% 182mg	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	1.2% 0.18mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, apple, canned	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	17% 0.15mg	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	16.4% 1.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	44% 1mg	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	4.54% 31.8mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie fillings, apple, canned VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 4.6 times more Vitamin B1, 7.4 times more Vitamin B2, 13.1 times more Vitamin B3, 6.5 times more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin B9, 23.6 times more Vitamin C, 33 times more Vitamin E and 176.2 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 Pie fillings, apple, canned as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie fillings, apple, canned vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie fillings, apple, canned has 1.6 times more Copper and 4.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 2.1 times more Iron, 6.5 times more Magnesium, 8.3 times more Manganese, 7 times more Phosphorus, 3.2 times more Potassium and 7 times more Zinc than Pie fillings, apple, canned.
• 1 pound of Pie fillings, apple, canned lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Pie fillings, apple, canned as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie fillings, apple, canned has 3.6 times more Energy, 4.9 times more Carbohydrate and 9.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Omega 3, 3 times more Fiber and 31 times more Protein than Pie fillings, apple, canned.
• 1 pound of Pie fillings, apple, canned provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Pie fillings, apple, canned as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.