Comparing Nutrients in 7 ounces Broccoli VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	36.5% 26.4g	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	1.86% 1.35g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.6g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	7.63% 0.099mg	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	31.3% 125μg	0% 0μg	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	197% 177mg	2.2% 2mg	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	10.3% 1.55mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.7% 0.087mg	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% 1.45mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.8% 0.042mg	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	18.7% 131mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Broccoli has 31 times more Vitamin A, 11.8 times more Vitamin B1, 6.2 times more Vitamin B2, 5 times more Vitamin B3, 10.1 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9, 89.2 times more Vitamin C, 6.5 times more Vitamin E and 145.1 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• Both Raw Broccoli as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Broccoli has 15.7 times more Calcium, 2.2 times more Iron, 5.3 times more Magnesium, 10 times more Manganese, 7.3 times more Phosphorus, 3 times more Potassium, 8.3 times more Selenium, 1.7 times more Sodium and 8.2 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• Both Raw Broccoli and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 15.8 times more Omega 3, 1.3 times more Fiber and 12.8 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 1.7 times more Energy, 2.3 times more Carbohydrate and 7.8 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.