Comparing Nutrients in 14 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Cooked Chopped Frozen Broccoli

36%

61%

14 oz ▼

Macro Nutrients

Sugar-applesvs Cooked Chopped Frozen Broccoli

13%373kcal

Energy

3.83%111kcal

373 kcalvs111 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

0.49%0.48g

1.15 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

0.22%0.071g

0.19 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

10.4%0.17g

0 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.93%0.16g

Omega 6

0.3%0.052g

0.16 gvs0.052 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72%94g

Carbohydrate

16.3%21.2g

94 gvs21.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

8.05%5.83g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.83 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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46%17.5g

Fiber

31.3%12g

17.5 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.6%8.18g

Protein

22%12.3g

8.18 gvs12.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sugar-applesvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

22.5%202μg

RAE, retinol activity equivalents

0 μgvs202 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.4%0.44mg

Vitamin B1

18%0.22mg

Thiamine

0.44 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.5%0.45mg

Vitamin B2

24.7%0.32mg

Riboflavin

0.45 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.5mg

Vitamin B3

11.4%1.8mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.9mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.9 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.79 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.6μg

Vitamin B9

55.6%222μg

Folates and Folic Acid

55.6 μgvs222 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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160%144mg

Vitamin C

177%159mg

Ascorbic acid

144 mgvs159 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

35%5.24mg

Tocopherols and Tocotrienols

NA mgvs5.24 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

291%350μg

Phytomenadione or phylloquinone

NA μgvs350 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sugar-applesvs Cooked Chopped Frozen Broccoli

9.53%95mg

Calcium

13%131mg

95 mgvs131 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38%0.34mg

Copper

15%0.13mg

0.34 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.8%2.4mg

Iron

30.3%2.42mg

2.4 mgvs2.42 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

12.3%51.6mg

83.3 mgvs51.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

38.5%0.89mg

NA mgvs0.89 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg

Phosphorus

27.8%194mg

127 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29%980mg

Potassium

16.6%564mg

980 mgvs564 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

5.05%2.78μg

2.4 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%35.7mg

Sodium

2.9%43.7mg

35.7 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg

Zinc

10%1.1mg

0.4 mgvs1.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.86%291g

Water

9.73%360g

291 gvs360 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sugar-apples vs Cooked Chopped Frozen Broccoli:

Raw Sugar-apples have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A and 4 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
Both Raw Sugar-apples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sugar-apples vs Cooked Chopped Frozen Broccoli:

Raw Sugar-apples have 2.5 times more Copper, 1.6 times more Magnesium and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium, 1.5 times more Phosphorus and 2.8 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Sugar-apples have 3.4 times more Energy, 4.4 times more Carbohydrate and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Omega 3 and 1.5 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

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Comparing Nutrients in 14 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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