Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS 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	1.27% 37kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	18.4% 13.3g	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	1.62% 1.18g	11.5% 8.33g	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	% 1.06g	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.94% 0.038mg	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	23.7% 95μg	1.06% 4.25μg	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	89% 80mg	1.57% 1.4mg	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	11.5% 1.73mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	4.25% 0.038mg	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	14.4% 1.15mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.54% 0.035mg	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	10% 71mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Applesauce:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 6.8 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 56.4 times more Vitamin C, 7.6 times more Vitamin E and 162.2 times more Vitamin K than Canned Applesauce.
• 5 ounces of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E 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 five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Applesauce:

• 5 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 6 times more Magnesium, 11.8 times more Manganese, 10 times more Phosphorus, 2.9 times more Potassium, 9.3 times more Selenium and 16 times more Zinc than Canned Applesauce.
• Both Frozen Chopped Broccoli and Canned Applesauce contain similar levels of Water per five ounces.
• 5 ounces of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 35 times more Omega 3, 2.7 times more Fiber and 16.5 times more Protein than Canned Applesauce.
• While 5 oz of Applesauce, canned with no added sugar contain 2.4 times more Carbohydrate, 7 times more Sugars and 7.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 5 ounces 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 Energy and Omega 6 in five ounces.