Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.3% 3.97g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	11% 111mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	32.6% 0.29mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	20% 0.46mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pie, Dutch Apple, Commercially Prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Frozen Chopped Broccoli have 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 9.9 times more Vitamin C, 1.3 times more Vitamin E and 4.9 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 3.6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 2.5 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 3.9 times more Copper and 8.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie, Dutch Apple, Commercially Prepared contain similar levels of Iron per seven ounces.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Fiber and 1.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 11.2 times more Energy, 39.7 times more Fat, 52.6 times more Saturated Fat, 64.5 times more Omega 6, 9.3 times more Carbohydrate, 16.3 times more Sugars and 5.5 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6