Comparing Nutrients in 5 ounces Pie, Dutch Apple, Commercially Prepared VS 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	14% 411kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	43% 31.2g	2.64% 1.9g	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	8.93% 6.48g	1.62% 1.18g	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	% 6.93g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	14% 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	7.44% 29.8μg	23.7% 95μg	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	8.98% 8.08mg	89% 80mg	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	9.07% 1.36mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	96% 115μg	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% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	6% 0.054mg	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	16% 1.3mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	18% 0.42mg	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	5.87% 41mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.57% 58.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, Dutch Apple, Commercially Prepared versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 3.6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 4.9 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie, Dutch Apple, Commercially Prepared vs Frozen Chopped Broccoli:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 3.9 times more Copper and 8.3 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 2.5 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli contain similar levels of Iron per five ounces.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 11.2 times more Energy, 39.7 times more Fat, 52.6 times more Saturated Fat, 64.5 times more Omega 6, 9.3 times more Carbohydrate, 16.3 times more Sugars and 5.5 times more Fructose than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Fiber and 1.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6