Comparing Nutrients in 300 calories Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli

Weight per 300 calories

• Pie, Dutch Apple, Commercially Prepared: 103g
• Frozen Chopped Broccoli: 1154g

Pie, Dutch Apple, Commercially Prepared has 11.2 times more energy per 100g than Frozen Chopped Broccoli. It has high 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 - Pie, Dutch Apple, Commercially Prepared or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	35.4% 46g	42.4% 55g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	6.52% 4.73g	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	% 5.06g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	4.36% 1.66g	91% 34.6g	38g per day for Men 19-50 years
Protein	4% 2.24g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.07% 18.6μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.33% 0.069mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	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	5.43% 21.7μg	193% 773μg	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	6.55% 5.9mg	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	6.62% 0.99mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.45% 14.5mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	11.8% 0.94mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.97% 8.28mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	4.3% 30mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.6mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	4.14% 2.28μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	28.5% 1055g	3700g per day for Men 19-50 years

Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, Dutch Apple, Commercially Prepared or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 32.2 times more Vitamin A, 3.1 times more Vitamin B1, 16 times more Vitamin B2, 4.8 times more Vitamin B3, 32.4 times more Vitamin B5, 37.2 times more Vitamin B6, 35.6 times more Vitamin B9, 110.4 times more Vitamin C, 14.2 times more Vitamin E and 55.2 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 300 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 44.6 times more Calcium, 2.9 times more Copper, 9.9 times more Iron, 25.1 times more Magnesium, 14.1 times more Manganese, 19.2 times more Phosphorus, 31.1 times more Potassium, 14.2 times more Selenium, 1.3 times more Sodium, 28.2 times more Zinc and 24.8 times more Water than Pie, Dutch Apple, Commercially Prepared.
• 300 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, Dutch Apple, Commercially Prepared have 3.6 times more Fat, 4.7 times more Saturated Fat, 5.8 times more Omega 6 and 1.5 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 10 times more Omega 3, 2 times more Fructose, 20.9 times more Fiber and 14.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6