Comparing Nutrients in 500 calories Boiled Broccoli VS Sweetened Canned Applesauce with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Sweetened Canned Applesauce with Salt: 658g

Sweetened Canned Applesauce with Salt has 2.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Sweetened Canned Applesauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Boiled Broccoli	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	101% 131g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	NA	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	60.7% 34g	2.1% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.73% 6.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.13% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	7.73% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	13% 0.17mg	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	386% 1543μg	1.64% 6.58μg	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	1030% 927mg	12.4% 11mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	2.63% 26.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	31.4% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	21.5% 0.49mg	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	137% 957mg	6.58% 46mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	12% 401mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	14% 524g	3700g per day for Men 19-50 years

Boiled Broccoli VS Sweetened Canned Applesauce With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Sweetened Canned Applesauce with Salt?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Sweetened Canned Applesauce with Salt:

• 500 calories of Boiled Broccoli have 167.2 times more Vitamin A, 10.5 times more Vitamin B1, 9.5 times more Vitamin B2, 6.4 times more Vitamin B3, 25.7 times more Vitamin B5, 16.7 times more Vitamin B6, 234.5 times more Vitamin B9 and 82.9 times more Vitamin C than Sweetened Canned Applesauce with Salt.
• 500 calories of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Sweetened Canned Applesauce with Salt:

• 500 calories of Boiled Broccoli have 21.7 times more Calcium, 3.1 times more Copper, 4.2 times more Iron, 15.2 times more Magnesium, 5.6 times more Manganese, 20.8 times more Phosphorus, 10.4 times more Potassium, 11.6 times more Selenium, 3.2 times more Sodium, 24.4 times more Zinc and 2.4 times more Water than Sweetened Canned Applesauce with Salt.
• 500 calories of Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 28.7 times more Omega 3, 6 times more Fiber and 28.7 times more Protein than Sweetened Canned Applesauce with Salt.
• While 500 kcal of Sweetened Canned Applesauce with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Sweetened Canned Applesauce with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 6 in 500 calories.