Comparing Nutrients in 5 ounces Broccoli VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	1.66% 48kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	72% 93g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	112% 81g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13.6% 0.18mg	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	22.3% 89.3μg	0% 0μg	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	140% 126mg	6.14% 5.53mg	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	7.37% 1.1mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	30% 0.27mg	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	13% 1.03mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	5.55% 0.13mg	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	13.4% 94mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	8.22% 123mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Raw Sulfured Dried Apples:

• Raw Broccoli has more Vitamin A, more Vitamin B1, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9, 22.9 times more Vitamin C, 1.5 times more Vitamin E and 33.9 times more Vitamin K than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Raw Sulfured Dried Apples:

• Raw Broccoli has 3.4 times more Calcium, 1.3 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Selenium, 2.1 times more Zinc and 2.8 times more Water than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 3.9 times more Copper, 1.9 times more Iron, 1.4 times more Potassium and 2.6 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.9 times more Omega 3 and 3 times more Protein than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 7.1 times more Energy, 9.9 times more Carbohydrate, 33.6 times more Sugars and 3.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Sulfured Dried Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.