Comparing Nutrients in 500 calories Apples VS Boiled Broccoli

Weight per 500 calories

• Apples: 962g
• Boiled Broccoli: 1429g

Apples have 1.5 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Apples or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.4% 0.087g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	79% 103g	130g per day for Men 19-50 years
Sugars	138% 100g	27.4% 20g	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	78.2% 56.7g	14.6% 10.6g	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	% 23.4g	% 7g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.14g	g per day for Men 19-50 years
Fiber	60.7% 23g	124% 47g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.47% 0.88mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	220% 2.86mg	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	7.2% 29μg	386% 1543μg	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	49% 44.2mg	1030% 927mg	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	11.5% 1.73mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.7μg	1.43% 57μg	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	14.4% 1.15mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	120% 2.77mg	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	15% 106mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	22.2% 823g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Apples vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 38.1 times more Vitamin A, 5.5 times more Vitamin B1, 7 times more Vitamin B2, 9 times more Vitamin B3, 15 times more Vitamin B5, 7.2 times more Vitamin B6, 53.5 times more Vitamin B9, 21 times more Vitamin C, 12 times more Vitamin E and 95.3 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Apples vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 9.9 times more Calcium, 3.4 times more Copper, 8.3 times more Iron, 6.2 times more Magnesium, 8.2 times more Manganese, 9 times more Phosphorus, 4.1 times more Potassium, more Selenium, 60.9 times more Sodium, 16.7 times more Zinc and 1.5 times more Water than Raw Apples with skin.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Apples with skin have 1.3 times more Carbohydrate, 5 times more Sugars and 5.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Fat, 19.6 times more Omega 3, 2 times more Fiber and 13.6 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw Apples with skin as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.