Comparing Nutrients in 7 ounces Sweetened Canned Applesauce with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce with Salt	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Canned Applesauce with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	0.5% 2μg	33.2% 133μg	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	3.75% 3.37mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.38% 0.075mg	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	8.7% 0.69mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	25.4% 0.58mg	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	2% 14mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Canned Applesauce with Salt VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Canned Applesauce with Salt versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Canned Applesauce with Salt vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 5 times more Vitamin B6, 67 times more Vitamin B9 and 33.2 times more Vitamin C than Sweetened Canned Applesauce with Salt.
• 7 ounces of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Sweetened Canned Applesauce with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Canned Applesauce with Salt vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 14 times more Calcium, 2.3 times more Iron, 6 times more Magnesium, 3.9 times more Manganese, 7.1 times more Phosphorus, 3.5 times more Potassium, 9.3 times more Selenium and 12 times more Zinc than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Frozen Chopped Broccoli contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Canned Applesauce with Salt have 2.9 times more Energy and 4.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 11.7 times more Omega 3, 2.5 times more Fiber and 15.6 times more Protein than Sweetened Canned Applesauce with Salt.
• 7 ounces of Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Sweetened Canned Applesauce with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.