Comparing Nutrients in 7 ounces Desserts, apple crisp, prepared-from-recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 319kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	47% 61.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	54% 39g	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	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	7.94% 31.8μg	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	4.85% 4.37mg	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	5.03% 0.75mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	20.3% 1.63mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	7.94% 55.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46.4% 697mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.37% 125g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Desserts, apple crisp, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Desserts, apple crisp, prepared-from-recipe have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin A, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.5 times more Vitamin B9, 18.2 times more Vitamin C, 3.5 times more Vitamin E and 21.5 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Desserts, apple crisp, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Desserts, apple crisp, prepared-from-recipe have 2.1 times more Copper, 1.3 times more Iron, 5 times more Selenium and 31.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Desserts, apple crisp, prepared-from-recipe have 5.8 times more Energy, 28.6 times more Fat, 38.1 times more Saturated Fat, 1.6 times more Omega 3, 82.7 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.