Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS Boiled Broccoli

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• Boiled Broccoli: 1429g

Pie, apple, commercially prepared, enriched flour has 6.8 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	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	55% 71.7g	79% 103g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	124% 47g	38g per day for Men 19-50 years
Protein	7.16% 4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	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	14.2% 57μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	21.4% 3.2mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12% 0.95mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	7.23% 50.6mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	2.98% 110g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 16.3 times more Vitamin A, 15.2 times more Vitamin B1, 30.8 times more Vitamin B2, 14.2 times more Vitamin B3, 35.1 times more Vitamin B5, 35.6 times more Vitamin B6, 27.1 times more Vitamin B9, 137.3 times more Vitamin C, 6.5 times more Vitamin E and 273 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour 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 Pie, apple, commercially prepared, enriched flour vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 24.6 times more Calcium, 9 times more Copper, 10.1 times more Iron, 20.3 times more Magnesium, 7.2 times more Manganese, 18.9 times more Phosphorus, 30.5 times more Potassium, 10.8 times more Selenium, 1.4 times more Sodium, 19 times more Zinc and 11.6 times more Water than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 500 calories:

• Pie, apple, commercially prepared, enriched flour has 4 times more Fat, 7.1 times more Saturated Fat, 6 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3, 1.4 times more Carbohydrate, 14 times more Fiber and 8.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.