Comparing Nutrients in 100 grams Boiled Broccoli VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Boiled Broccoli	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.071% 0.012g	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	8.67% 11.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	13% 9.4g	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	1.02% 0.74g	8.1% 5.88g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 1.13g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.53% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	0.75% 3μg	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	23.6% 21mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	4% 40mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3% 0.027mg	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	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	1.1% 0.025mg	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	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.4% 88.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Applesauce, canned, unsweetened, with added ascorbic acid:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 6.6 times more Vitamin B3, 15 times more Vitamin B5, 7.4 times more Vitamin B6, 36 times more Vitamin B9, 3.1 times more Vitamin C, 9.1 times more Vitamin E and 282.2 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Boiled and Drained Broccoli as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Applesauce, canned, unsweetened, with added ascorbic acid:

• Boiled and Drained Broccoli has 10 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 7 times more Magnesium, 7.8 times more Manganese, 13.4 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium, 20.5 times more Sodium and 15 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Boiled and Drained Broccoli and Applesauce, canned, unsweetened, with added ascorbic acid have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 39.7 times more Omega 3, 3 times more Fiber and 14 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• While Applesauce, canned, unsweetened, with added ascorbic acid contains 1.6 times more Carbohydrate, 6.8 times more Sugars and 7.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Applesauce, canned, unsweetened, with added ascorbic acid have similar amounts of Energy per 100 g.
• Both Boiled and Drained Broccoli as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.