Comparing Nutrients in 7 ounces Boiled Broccoli VS Frozen Apples, heated

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Apples, heated	2%	6%	92%

Macro Nutrients

	Boiled Broccoli	Frozen Apples, heated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	18.3% 24g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Apples, heated	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.9% 0.064mg	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	53.6% 214μg	0.5% 2μg	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	143% 129mg	0.88% 0.79mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Apples, heated	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12.6% 0.29mg	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	19% 133mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Apples, heated per 7 oz

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

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

• 7 ounces of Boiled Broccoli have 4.5 times more Vitamin B1, 11.2 times more Vitamin B2, 12.9 times more Vitamin B3, 10.8 times more Vitamin B5, 6.3 times more Vitamin B6, 108 times more Vitamin B9 and 162.3 times more Vitamin C than Frozen Apples, heated.
• 7 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Frozen Apples, heated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 8 times more Calcium, 3.5 times more Iron, 7 times more Magnesium, 1.3 times more Manganese, 8.4 times more Phosphorus, 3.9 times more Potassium, 8 times more Selenium, 13.7 times more Sodium and 9 times more Zinc than Frozen Apples, heated.
• Both Boiled Broccoli and Frozen Apples, heated contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Apples, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 7 times more Omega 3, 2.5 times more Fiber and 8.2 times more Protein than Frozen Apples, heated.
• While 7 oz of Frozen Apples, heated contain 1.7 times more Carbohydrate than Boiled and Drained Broccoli.
• 7 ounces of Frozen Apples, heated provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Frozen Apples, heated provide inadequate amounts of Energy and Omega 6 in seven ounces.