Comparing Nutrients in 300 calories Pie, apple, commercially prepared, enriched flour VS Frozen Chopped Broccoli

Weight per 300 calories

• Pie, apple, commercially prepared, enriched flour: 127g
• Frozen Chopped Broccoli: 1154g

Pie, apple, commercially prepared, enriched flour has 9.1 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Pie, apple, commercially prepared, enriched flour or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	9.73% 0.16g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	42.4% 55g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	NA	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	NA	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.33% 2.03g	91% 34.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.5% 40.5μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.63% 0.034mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	8.54% 34μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.53% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.05mg	723% 651mg	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	13% 1.92mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.7% 4.43μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	6.47% 0.058mg	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	7.12% 0.57mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.86mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	10% 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	4.34% 30.4mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.3mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.8% 66g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, apple, commercially prepared, enriched flour vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 14.8 times more Vitamin A, 17.3 times more Vitamin B1, 32.4 times more Vitamin B2, 16.3 times more Vitamin B3, 21.4 times more Vitamin B5, 31.2 times more Vitamin B6, 22.6 times more Vitamin B9, 160.7 times more Vitamin C, 7.3 times more Vitamin E and 211.2 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, apple, commercially prepared, enriched flour vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 46.4 times more Calcium, 7.5 times more Copper, 16.4 times more Iron, 23.4 times more Magnesium, 14.7 times more Manganese, 19 times more Phosphorus, 29.7 times more Potassium, 25.5 times more Selenium, 27.3 times more Zinc and 16 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, apple, commercially prepared, enriched flour has 4.2 times more Fat, 9.5 times more Saturated Fat, 7.3 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Omega 3, 1.3 times more Carbohydrate, 17.1 times more Fiber and 13.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.