Comparing Nutrients in 7 ounces Apples VS Broccoli

Macros Ratio

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

Macro Nutrients

	Apples	Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	% 4.82g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	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	2.8% 0.034mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	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	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	3% 0.069mg	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	3.1% 22mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	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	4.6% 170g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 10.3 times more Vitamin A, 4.2 times more Vitamin B1, 4.5 times more Vitamin B2, 7 times more Vitamin B3, 9.4 times more Vitamin B5, 4.3 times more Vitamin B6, 21 times more Vitamin B9, 19.4 times more Vitamin C, 4.3 times more Vitamin E and 46.2 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apples vs Broccoli:

• Raw Broccoli contains 7.8 times more Calcium, 1.8 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 3 times more Potassium, more Selenium, 33 times more Sodium and 10.3 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Apples with skin have 1.5 times more Energy, 2.1 times more Carbohydrate, 6.1 times more Sugars and 8.7 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7 times more Omega 3 and 10.8 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Apples with skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.