Comparing Nutrients in 500 calories Applesauce, canned, unsweetened, with added ascorbic acid VS Frozen Chopped Broccoli

Weight per 500 calories

• Applesauce, canned, unsweetened, with added ascorbic acid: 1191g
• Frozen Chopped Broccoli: 1923g

Applesauce, canned, unsweetened, with added ascorbic acid has 1.6 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 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	70.7% 92g	130g per day for Men 19-50 years
Sugars	154% 112g	36% 26g	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	97% 70g	22% 16g	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	% 27.4g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 13.5g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	152% 57.7g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	322% 1288μg	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	280% 252mg	1205% 1085mg	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	12.7% 1.9mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	81% 0.73mg	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	34.2% 2.74mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	246% 5.65mg	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	8.5% 59.5mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	47.5% 1759g	3700g per day for Men 19-50 years

Applesauce, Canned, Unsweetened, With Added Ascorbic Acid VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 84 times more Vitamin A, 3.3 times more Vitamin B1, 5.2 times more Vitamin B2, 9 times more Vitamin B3, 11 times more Vitamin B5, 7.8 times more Vitamin B6, 36.1 times more Vitamin B9, 4.3 times more Vitamin C, 12.3 times more Vitamin E and 262 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Applesauce, canned, unsweetened, with added ascorbic acid vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 22.6 times more Calcium, 2.3 times more Copper, 5.7 times more Iron, 9.7 times more Magnesium, 19 times more Manganese, 16.2 times more Phosphorus, 4.6 times more Potassium, 15.1 times more Selenium, 19.4 times more Sodium, 25.8 times more Zinc and 1.7 times more Water than Applesauce, canned, unsweetened, with added ascorbic acid.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 1.5 times more Carbohydrate, 4.3 times more Sugars and 4.4 times more Fructose than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 56.5 times more Omega 3, 4.4 times more Fiber and 26.7 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.