Comparing Nutrients in 300 calories Granny Smith Apples VS Frozen Chopped Broccoli

Weight per 300 calories

• Granny Smith Apples: 517g
• Frozen Chopped Broccoli: 1154g

Granny Smith Apples have 2.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Granny Smith Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	21.5% 15.6g	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	35.7% 26g	13.2% 9.58g	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	% 13.8g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	91% 34.6g	38g per day for Men 19-50 years
Protein	4.06% 2.28g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.87% 26μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	115% 1.5mg	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	3.88% 15.5μg	193% 773μg	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	723% 651mg	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	6.2% 0.93mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.8% 16.6μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.6% 26mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	48.7% 0.44mg	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	9.7% 0.78mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	6.16% 26mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	147% 3.4mg	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	8.87% 62mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	12% 442g	28.5% 1055g	3700g per day for Men 19-50 years

Granny Smith Apples VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Granny Smith Apples vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 23.2 times more Vitamin A, 6.2 times more Vitamin B1, 8.6 times more Vitamin B2, 8.3 times more Vitamin B3, 11.1 times more Vitamin B5, 7.8 times more Vitamin B6, 49.8 times more Vitamin B9, 15.1 times more Vitamin E and 56.5 times more Vitamin K than Raw Granny Smith Apples with skin .
• 300 calories of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9

Comparing minerals per 300 calories for Granny Smith Apples vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 25 times more Calcium, 2.7 times more Copper, 12 times more Iron, 8 times more Magnesium, 14.9 times more Manganese, 9.3 times more Phosphorus, 3.9 times more Potassium, 62.5 times more Selenium, 53.5 times more Sodium, 26.8 times more Zinc and 2.4 times more Water than Raw Granny Smith Apples with skin .
• 300 calories of Granny Smith Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Granny Smith Apples have 1.3 times more Carbohydrate, 3.2 times more Sugars and 2.7 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Fiber and 14.2 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Granny Smith Apples provide inadequate amounts of Protein