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

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20% 575kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	26.7% 0.35mg	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	10.4% 41.7μg	46.6% 187μg	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	12.6% 11.3mg	151% 136mg	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	12.7% 1.9mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	7.94% 0.071mg	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	22.6% 1.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	22% 0.51mg	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	8.22% 57.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 2.7 times more Vitamin B1 and 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 4.5 times more Vitamin B9, 12 times more Vitamin C, 1.4 times more Vitamin E and 6.2 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Pie, Dutch Apple, Commercially Prepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 4.1 times more Copper, 1.3 times more Iron and 11.8 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Broccoli Spears contain similar levels of Manganese and Selenium 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 Pie, Dutch Apple, Commercially Prepared have 10 times more Energy, 33.8 times more Fat, 44.5 times more Saturated Fat, 54.1 times more Omega 6, 8.3 times more Carbohydrate and 15 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Fiber and 1.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6