Comparing Nutrients in 7 ounces Canned Applesauce VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Applesauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	17.2% 22.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	16% 11.7g	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	% 4.56g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	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	4.3% 0.052mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	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	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	2.2% 2mg	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	2.1% 0.32mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	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	5.7% 0.46mg	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	2.16% 0.05mg	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	1.4% 9.92mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	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	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.9% 181g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 6.8 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9, 56.4 times more Vitamin C, 7.6 times more Vitamin E and 162.2 times more Vitamin K than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 6 times more Magnesium, 11.8 times more Manganese, 10 times more Phosphorus, 2.9 times more Potassium, 9.3 times more Selenium, 12 times more Sodium and 16 times more Zinc than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Applesauce, canned with no added sugar has 1.6 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars and 7.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3, 2.7 times more Fiber and 16.5 times more Protein than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.