Comparing Nutrients in 100 grams Boiled Broccoli VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.38% 243kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	50.7% 66g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	79% 57g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	23% 8.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9.6% 0.13mg	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	27% 108μg	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	72% 65mg	4.33% 3.9mg	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	9.67% 1.45mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	4% 40mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	3.9% 0.09mg	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	9.57% 67mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.86% 31.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Raw Sulfured Dried Apples per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Raw Sulfured Dried Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Raw Sulfured Dried Apples:

• 100 grams of Boiled Broccoli have more Vitamin A, more Vitamin B1, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9, 16.6 times more Vitamin C, 2.7 times more Vitamin E and 47 times more Vitamin K than Raw Sulfured Dried Apples.
• While 100 g of Raw Sulfured Dried Apples contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 100 grams of Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Raw Sulfured Dried Apples:

• 100 grams of Boiled Broccoli have 2.9 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium, 2.3 times more Zinc and 2.8 times more Water than Raw Sulfured Dried Apples.
• While 100 g of Raw Sulfured Dried Apples contain 3.1 times more Copper, 2.1 times more Iron, 1.5 times more Potassium and 2.1 times more Sodium than Boiled and Drained Broccoli.
• 100 grams of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 7.4 times more Omega 3 and 2.6 times more Protein than Raw Sulfured Dried Apples.
• While 100 g of Raw Sulfured Dried Apples contain 6.9 times more Energy, 9.2 times more Carbohydrate, 41.1 times more Sugars and 2.6 times more Fiber than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Raw Sulfured Dried Apples provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 6 in 100 grams.