Comparing Nutrients in 7 ounces Red Delicious Apples VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Red Delicious Apples	Broccoli	Recommended Dietary Allowance
Energy	4.04% 117kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	10% 13g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	4.65% 3.37g	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	16% 11.7g	1.86% 1.35g	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	% 5.38g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 0.2g	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	26.7% 0.35mg	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	1.5% 5.95μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	197% 177mg	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	3.18% 0.48mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	11% 0.097mg	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	2.73% 0.22mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	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	3.4% 24mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.58% 169g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Delicious Apples vs Broccoli:

• Raw Broccoli contains 10.3 times more Vitamin A, 4.7 times more Vitamin B1, 4.7 times more Vitamin B2, 8.5 times more Vitamin B3, 11.2 times more Vitamin B5, 5.1 times more Vitamin B6, 21 times more Vitamin B9, 3.3 times more Vitamin E and 39.1 times more Vitamin K than Raw Red Delicious Apples with skin .

Comparing minerals per 7 ounces for Red Delicious Apples vs Broccoli:

• Raw Broccoli contains 7.8 times more Calcium, 1.8 times more Copper, 6.6 times more Iron, 4.2 times more Magnesium, 6.2 times more Manganese, 5.5 times more Phosphorus, 3 times more Potassium, more Selenium, 33 times more Sodium and 10.3 times more Zinc than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Delicious Apples with skin have 1.7 times more Energy, 2.1 times more Carbohydrate, 6.2 times more Sugars and 8.7 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 10.4 times more Protein than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.