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

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Cooked Chopped Frozen Broccoli

36%

61%

1 lb ▼

Macro Nutrients

Sugar-applesvs Cooked Chopped Frozen Broccoli

14.7%426kcal

Energy

4.38%127kcal

426 kcalvs127 kcal

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

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1.36%1.3g

Fat

0.56%0.54g

1.3 gvs0.54 g

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

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0.68%0.22g

Saturated Fat

0.26%0.082g

0.22 gvs0.082 g

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

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0%0g

Omega 3

12%0.19g

0 gvs0.19 g

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

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1.07%0.18g

Omega 6

0.35%0.059g

0.18 gvs0.059 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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82.5%107g

Carbohydrate

18.7%24.3g

107 gvs24.3 g

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

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Sugars

9.2%6.67g

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

NA gvs6.67 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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52.5%20g

Fiber

36%13.6g

20 gvs13.6 g

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

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16.7%9.34g

Protein

25%14g

9.34 gvs14 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

25.7%231μg

RAE, retinol activity equivalents

0 μgvs231 μg

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

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41.6%0.5mg

Vitamin B1

20.8%0.25mg

Thiamine

0.5 mgvs0.25 mg

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

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39.4%0.51mg

Vitamin B2

28.3%0.37mg

Riboflavin

0.51 mgvs0.37 mg

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

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25%4mg

Vitamin B3

13%2.08mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.08 mg

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

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20.5%1.03mg

Vitamin B5

25%1.24mg

Pantothenic acid

1.03 mgvs1.24 mg

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

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69.8%0.91mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.91 mgvs0.59 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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16%63.5μg

Vitamin B9

63.5%254μg

Folates and Folic Acid

63.5 μgvs254 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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183%165mg

Vitamin C

202%182mg

Ascorbic acid

165 mgvs182 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

40%6mg

Tocopherols and Tocotrienols

NA mgvs6 mg

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

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Vitamin K

333%400μg

Phytomenadione or phylloquinone

NA μgvs400 μg

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

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Minerals

Sugar-applesvs Cooked Chopped Frozen Broccoli

11%109mg

Calcium

15%150mg

109 mgvs150 mg

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

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43.3%0.39mg

Copper

17%0.15mg

0.39 mgvs0.15 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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34%2.72mg

Iron

34.6%2.77mg

2.72 mgvs2.77 mg

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

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22.7%95mg

Magnesium

14%59mg

95 mgvs59 mg

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

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Manganese

44%1mg

NA mgvs1 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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20.7%145mg

Phosphorus

31.8%222mg

145 mgvs222 mg

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

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33%1120mg

Potassium

19%644mg

1120 mgvs644 mg

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

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4.95%2.72μg

Selenium

5.77%3.18μg

2.72 μgvs3.18 μg

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

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2.72%41mg

Sodium

3.33%50mg

41 mgvs50 mg

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

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4.12%0.45mg

Zinc

11.5%1.27mg

0.45 mgvs1.27 mg

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

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8.98%332g

Water

11%411g

332 gvs411 g

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

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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