Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Canned Applesauce

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Canned Applesauce: 238g

Applesauce, canned with no added sugar has 1.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Canned Applesauce?

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.06% 0.019g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	20.6% 27g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	31% 22.4g	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	4.4% 3.2g	19.3% 14g	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	% 2.9g	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	6.9% 2.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	0.72% 0.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0.26% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	5.16% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	1.95% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	4.95% 0.064mg	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	64.4% 258μg	1.8% 7.14μg	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	241% 217mg	2.65% 2.4mg	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	31.3% 4.7mg	2.54% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Applesauce	Recommended Dietary Allowance
Calcium	21.5% 215mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	7.14% 0.064mg	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	39% 3.1mg	6.85% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.6% 0.06mg	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	27.5% 192mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	5.2% 176mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	9.5% 352g	5.68% 210g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Canned Applesauce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Canned Applesauce?

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

• 100 calories of Frozen Chopped Broccoli have 84 times more Vitamin A, 3.3 times more Vitamin B1, 5.2 times more Vitamin B2, 9 times more Vitamin B3, 11 times more Vitamin B5, 7.8 times more Vitamin B6, 36.1 times more Vitamin B9, 91.1 times more Vitamin C, 12.3 times more Vitamin E and 262 times more Vitamin K than Canned Applesauce.
• 100 calories of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Chopped Broccoli have 22.6 times more Calcium, 2.3 times more Copper, 5.7 times more Iron, 9.7 times more Magnesium, 19 times more Manganese, 16.2 times more Phosphorus, 4.6 times more Potassium, 15.1 times more Selenium, 19.4 times more Sodium, 25.8 times more Zinc and 1.7 times more Water than Canned Applesauce.
• 100 calories of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 56.5 times more Omega 3, 4.4 times more Fiber and 26.7 times more Protein than Canned Applesauce.
• While 100 kcal of Applesauce, canned with no added sugar contain 1.5 times more Carbohydrate, 4.3 times more Sugars and 4.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Applesauce offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Applesauce, canned with no added sugar provide inadequate amounts of Omega 6 in 100 calories.