Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Broccoli Spears	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	40% 29g	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	20% 14.4g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2g	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	11% 6.07g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	4.12% 0.054mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.06% 0.064mg	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	18% 1.43mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	2.6% 0.06mg	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	16.7% 117mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sweetened Canned Applesauce per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 4.2 times more Vitamin B1, 5.2 times more Vitamin B2, 6.4 times more Vitamin B3, 5.5 times more Vitamin B5, 6.5 times more Vitamin B6, 94 times more Vitamin B9, 40.2 times more Vitamin C, 7.5 times more Vitamin E and 169 times more Vitamin K than Sweetened Canned Applesauce.
• 7 ounces of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 6 times more Iron, 5.3 times more Magnesium, 8.5 times more Manganese, 9.8 times more Phosphorus, 3.3 times more Potassium, 6.3 times more Selenium and 11.3 times more Zinc than Sweetened Canned Applesauce.
• Both Frozen Broccoli Spears and Sweetened Canned Applesauce contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 13.9 times more Omega 3, 2.5 times more Fiber and 19.1 times more Protein than Sweetened Canned Applesauce.
• While 7 oz of Sweetened Canned Applesauce no Salt contain 2.3 times more Energy, 3.3 times more Carbohydrate and 10 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Sweetened Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 6 in seven ounces.