Comparing Nutrients in 7 ounces Apples VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Apples	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	4.02% 2.9g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	20% 0.26mg	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	15% 59.5μg	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	10% 9.13mg	88.4% 79.6mg	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	2.4% 0.36mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	28% 0.64mg	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	3.1% 22mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples vs Boiled Spears Frozen Broccoli:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 17 times more Vitamin A, 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, 10 times more Vitamin B9, 8.7 times more Vitamin C, 7.3 times more Vitamin E and 40 times more Vitamin K than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples vs Boiled Spears Frozen Broccoli:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 4 times more Magnesium, 9.3 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, more Selenium and 7.5 times more Zinc than Raw Apples with skin.
• Both Apples and Boiled Spears Frozen Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 2.6 times more Carbohydrate and 7.1 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.7 times more Omega 3, 1.3 times more Fiber and 11.9 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Apples with skin as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.