Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Canned Applesauce

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Canned Applesauce: 1191g

Applesauce, canned with no added sugar has 1.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Canned Applesauce?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Applesauce	1%	2%	97%

Macro Nutrients

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

Vitamins

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	111% 1000μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	24.7% 0.32mg	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	322% 1288μg	8.93% 35.7μg	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	1205% 1085mg	13.2% 12mg	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	156% 23.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Frozen Chopped Broccoli VS Canned Applesauce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Canned Applesauce?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Canned Applesauce:

• 500 calories of Frozen Chopped Broccoli have 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, 91.1 times more Vitamin C, 12.3 times more Vitamin E and 262 times more Vitamin K than Canned Applesauce.
• 500 calories of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Canned Applesauce:

• 500 calories of Frozen Chopped Broccoli have 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 Canned Applesauce.
• 500 calories of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 56.5 times more Omega 3, 4.4 times more Fiber and 26.7 times more Protein than Canned Applesauce.
• While 500 kcal of Applesauce, canned with no added sugar contain 1.5 times more Carbohydrate, 4.3 times more Sugars and 4.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Applesauce offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Applesauce, canned with no added sugar provide inadequate amounts of Omega 6 in 500 calories.