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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Chopped Broccoli	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.97% 0.052mg	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	33.2% 133μg	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	124% 112mg	3.75% 3.37mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 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 Frozen Chopped Broccoli, Unprepared as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

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