Comparing Nutrients in 300 calories Gala Apples VS Broccoli Raab

Weight per 300 calories

• Gala Apples: 526g
• Broccoli Raab: 1364g

Gala Apples have 2.6 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Gala Apples or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Gala Apples	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	30% 39g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	7.15% 5.2g	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	43% 31.2g	3.2% 2.3g	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	% 8.74g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 14.6g	% 1.5g	g per day for Men 19-50 years
Fiber	32% 12g	97% 37g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.089mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	179% 2.33mg	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	3.95% 15.8μg	283% 1132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	306% 275mg	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	6.3% 0.95mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.84μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.7% 37mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	63.6% 0.57mg	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	7.9% 0.63mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	8.47% 0.19mg	234% 5.4mg	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	8.27% 58mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	12% 451g	34% 1262g	3700g per day for Men 19-50 years

Gala Apples VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Gala Apples or Broccoli Raab?

Lets compare vitamin content per 300 calories of Gala Apples vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 339.4 times more Vitamin A, 24.7 times more Vitamin B1, 11.5 times more Vitamin B2, 42.2 times more Vitamin B3, 15.2 times more Vitamin B5, 9 times more Vitamin B6, 71.7 times more Vitamin B9, 23.3 times more Vitamin E and 446.4 times more Vitamin K than Raw Gala Apples with skin.
• 300 calories of Gala Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K

Comparing minerals per 300 calories for Gala Apples vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 40 times more Calcium, 5.2 times more Copper, 46.2 times more Iron, 11.4 times more Magnesium, 27.7 times more Manganese, 17.2 times more Phosphorus, 4.7 times more Potassium, more Selenium, 85.5 times more Sodium, 39.9 times more Zinc and 2.8 times more Water than Raw Gala Apples with skin.
• 300 calories of Gala Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Gala Apples have 1.9 times more Carbohydrate, 10.5 times more Sugars and 13.5 times more Fructose than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 10.6 times more Fat, 3 times more Fiber and 32.9 times more Protein than Raw Gala Apples with skin.
• Both Gala Apples and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Gala Apples provide inadequate amounts of Protein