Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	20.2% 14.7g	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	1.14% 0.83g	10% 7.27g	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	% 0.75g	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	0.29% 0.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0.45% 0.072mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.08% 0.027mg	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	16.8% 67μg	0.25% 1μg	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	62.7% 56.4mg	1.9% 1.7mg	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	8.13% 1.22mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	3.56% 0.032mg	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	10% 0.81mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	1.3% 0.03mg	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	7.14% 50mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sweetened Canned Applesauce per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Sweetened Canned Applesauce:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 6.5 times more Vitamin B3, 6.3 times more Vitamin B5, 4.8 times more Vitamin B6, 67 times more Vitamin B9, 33.2 times more Vitamin C, 6.8 times more Vitamin E and 135.2 times more Vitamin K than Sweetened Canned Applesauce.
• 100 grams of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Sweetened Canned Applesauce:

• 100 grams of Frozen Chopped Broccoli have 18.7 times more Calcium, 6.8 times more Iron, 6 times more Magnesium, 9.8 times more Manganese, 8.3 times more Phosphorus, 2.8 times more Potassium, 9.3 times more Selenium and 16 times more Zinc than Sweetened Canned Applesauce.
• Both Frozen Chopped Broccoli and Sweetened Canned Applesauce contain similar levels of Copper and Water per 100 grams.
• 100 grams of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 11.7 times more Omega 3, 2.5 times more Fiber and 17.6 times more Protein than Sweetened Canned Applesauce.
• While 100 g of Sweetened Canned Applesauce no Salt contain 2.6 times more Energy, 3.7 times more Carbohydrate, 10.9 times more Sugars and 8.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Sweetened Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 6 in 100 grams.