Comparing Nutrients in 5 ounces Broccoli VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Broccoli	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	1.66% 48kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	17.2% 2.93g	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	37% 48g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	30.6% 22g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.14% 0.054mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	5.04% 4.54mg	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	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.24% 0.065mg	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.2% 0.26mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Pie, apple, commercially prepared, enriched flour:

• Raw Broccoli has 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.8 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9, 27.9 times more Vitamin C and 29 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie, apple, commercially prepared, enriched flour have similar amounts of Vitamin A per 5 oz.
• Both Raw Broccoli as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Pie, apple, commercially prepared, enriched flour:

• Raw Broccoli has 4.3 times more Calcium, 1.6 times more Iron, 3 times more Magnesium, 2.8 times more Phosphorus, 4.9 times more Potassium, 2.5 times more Selenium, 2.6 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 6.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Pie, apple, commercially prepared, enriched flour have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.6 times more Fiber and 1.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 7 times more Energy, 29.7 times more Fat, 33.3 times more Saturated Fat, 2 times more Omega 3, 42.2 times more Omega 6, 5.1 times more Carbohydrate and 9.2 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.