Comparing Nutrients in 7 ounces Crabapples VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crabapples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	NA	27.8% 111μg	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	17.6% 16mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	7.5% 0.067mg	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	8.93% 0.71mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	19.2% 0.44mg	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	4.25% 29.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	NA	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.23% 157g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Crabapples VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Crabapples versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crabapples vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 5 times more Vitamin C than Raw Crabapples.
• 7 ounces of Crabapples have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Crabapples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crabapples vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Crabapples have 2 times more Copper and 1.4 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese and 3.3 times more Phosphorus than Raw Crabapples.
• Both Crabapples and Cooked Chopped Frozen Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Crabapples lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crabapples have 2.7 times more Energy and 3.7 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3 and 7.8 times more Protein than Raw Crabapples.
• 7 ounces of Crabapples provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Crabapples as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.