Comparing Nutrients in 5 ounces Sugar-apples VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Sugar-apples	Broccoli	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	NA	1.33% 0.96g	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.82% 1.25mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19% 0.25mg	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	4.96% 20μg	22.3% 89.3μg	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	57% 51.5mg	140% 126mg	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	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Broccoli	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.7% 0.069mg	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	10.6% 0.85mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	6.48% 45.4mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sugar-apples vs Broccoli:

• Raw Sugar-apples have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.5 times more Vitamin B5, 4.5 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Sugar-apples as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sugar-apples vs Broccoli:

• Raw Sugar-apples have 1.8 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 2.1 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium, 3.7 times more Sodium and 4.1 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Broccoli have similar amounts of Iron, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sugar-apples have 2.8 times more Energy, 3.6 times more Carbohydrate and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 1.4 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.