Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Fuji Apples

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fuji Apples	Recommended Dietary Allowance
Energy	0.97% 28kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	16% 11.7g	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	8.92% 6.47g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fuji Apples	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.46% 0.045mg	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	14% 56μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fuji Apples	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	2.78% 0.025mg	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	7.63% 0.61mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	1.35% 0.031mg	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% 49mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fuji Apples per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Fuji Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Fuji Apples:

• 100 grams of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 4.2 times more Vitamin B1, 3.1 times more Vitamin B2, 6.5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.9 times more Vitamin B6, 18.7 times more Vitamin B9, 7.3 times more Vitamin E and 88.1 times more Vitamin K than Fuji Apples.
• 100 grams of Fuji Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Fuji Apples:

• 100 grams of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium and 7 times more Zinc than Fuji Apples.
• Both Cooked Chopped Frozen Broccoli and Fuji Apples contain similar levels of Water per 100 grams.
• 100 grams of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Fuji Apples with skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Fiber and 15.5 times more Protein than Fuji Apples.
• While 100 g of Raw Fuji Apples with skin contain 2.3 times more Energy, 2.8 times more Carbohydrate and 7.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Fuji Apples provide inadequate amounts of Protein