Comparing Nutrients in 1 kilogram Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Cooked Chopped Frozen Broccoli

36%

61%

1 kg ▼

Macro Nutrients

Sugar-applesvs Cooked Chopped Frozen Broccoli

32.4%940kcal

Energy

9.66%280kcal

940 kcalvs280 kcal

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

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3%2.9g

Fat

1.24%1.2g

2.9 gvs1.2 g

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

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1.5%0.48g

Saturated Fat

0.56%0.18g

0.48 gvs0.18 g

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

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0%0g

Omega 3

26.3%0.42g

0 gvs0.42 g

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

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2.35%0.4g

Omega 6

0.76%0.13g

0.4 gvs0.13 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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182%236g

Carbohydrate

41%53.5g

236 gvs53.5 g

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

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Sugars

20.3%14.7g

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

NA gvs14.7 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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116%44g

Fiber

79%30g

44 gvs30 g

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

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36.8%20.6g

Protein

55.4%31g

20.6 gvs31 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

56.7%510μg

RAE, retinol activity equivalents

0 μgvs510 μg

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

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92%1.1mg

Vitamin B1

46%0.55mg

Thiamine

1.1 mgvs0.55 mg

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

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87%1.13mg

Vitamin B2

62.3%0.81mg

Riboflavin

1.13 mgvs0.81 mg

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

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55%8.83mg

Vitamin B3

28.6%4.6mg

Niacin, nicotinic acid, niacinamide

8.83 mgvs4.6 mg

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

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45%2.26mg

Vitamin B5

55%2.74mg

Pantothenic acid

2.26 mgvs2.74 mg

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

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154%2mg

Vitamin B6

100%1.3mg

Pyridoxine

2 mgvs1.3 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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35%140μg

Vitamin B9

140%560μg

Folates and Folic Acid

140 μgvs560 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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403%363mg

Vitamin C

446%401mg

Ascorbic acid

363 mgvs401 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

88%13mg

Tocopherols and Tocotrienols

NA mgvs13 mg

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

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Vitamin K

734%881μg

Phytomenadione or phylloquinone

NA μgvs881 μg

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

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Minerals

Sugar-applesvs Cooked Chopped Frozen Broccoli

24%240mg

Calcium

33%330mg

240 mgvs330 mg

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

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96%0.86mg

Copper

37.8%0.34mg

0.86 mgvs0.34 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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75%6mg

Iron

76.3%6.1mg

6 mgvs6.1 mg

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

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50%210mg

Magnesium

31%130mg

210 mgvs130 mg

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

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Manganese

97%2.23mg

NA mgvs2.23 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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45.7%320mg

Phosphorus

70%490mg

320 mgvs490 mg

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

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72.6%2470mg

Potassium

41.8%1420mg

2470 mgvs1420 mg

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

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11%6μg

Selenium

12.7%7μg

6 μgvs7 μg

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

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6%90mg

Sodium

7.33%110mg

90 mgvs110 mg

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

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9.1%1mg

Zinc

25.5%2.8mg

1 mgvs2.8 mg

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

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19.8%732g

Water

24.5%907g

732 gvs907 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Sugar-apples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

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Comparing Nutrients in 1 kilogram Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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