Comparing Nutrients in 500 calories Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli

Weight per 500 calories

• Pie, Dutch Apple, Commercially Prepared: 172g
• Frozen Chopped Broccoli: 1923g

Pie, Dutch Apple, Commercially Prepared has 11.2 times more energy per 100g than Frozen Chopped Broccoli. It has high 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 - Pie, Dutch Apple, Commercially Prepared or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	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	59% 76.8g	70.7% 92g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	11% 7.88g	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	% 8.43g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	7.26% 2.76g	152% 57.7g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.45% 31μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	192% 2.5mg	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	9.05% 36.2μg	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	11% 9.83mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.66mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.6% 28.3μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	19.6% 1.57mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 13.8mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	7.14% 50mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	2.98% 0.33mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	1.9% 71g	47.5% 1759g	3700g per day for Men 19-50 years

Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, Dutch Apple, Commercially Prepared or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 32.2 times more Vitamin A, 3.1 times more Vitamin B1, 16 times more Vitamin B2, 4.8 times more Vitamin B3, 32.4 times more Vitamin B5, 37.2 times more Vitamin B6, 35.6 times more Vitamin B9, 110.4 times more Vitamin C, 14.2 times more Vitamin E and 55.2 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 500 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 44.6 times more Calcium, 2.9 times more Copper, 9.9 times more Iron, 25.1 times more Magnesium, 14.1 times more Manganese, 19.2 times more Phosphorus, 31.1 times more Potassium, 14.2 times more Selenium, 1.3 times more Sodium, 28.2 times more Zinc and 24.8 times more Water than Pie, Dutch Apple, Commercially Prepared.
• 500 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, Dutch Apple, Commercially Prepared have 3.6 times more Fat, 4.7 times more Saturated Fat, 5.8 times more Omega 6 and 1.5 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10 times more Omega 3, 2 times more Fructose, 20.9 times more Fiber and 14.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6