Comparing Nutrients in 500 calories Golden Delicious ApplesVS Broccoli

Weight per 500 calories

Golden Delicious Apples

877g

Broccoli

1471g

Golden Delicious Apples have 1.7 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Golden Delicious Apples or Broccoli?

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Golden Delicious Applesvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.36%1.3g

Fat

5.6%5.44g

1.3 gvs5.44 g

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

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Saturated Fat

5.24%1.68g

NA gvs1.68 g

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

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Omega 3

58%0.93g

NA gvs0.93 g

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

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Omega 6

4.24%0.72g

NA gvs0.72 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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92%119g

Carbohydrate

75%98g

119 gvs98 g

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

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121%88g

Sugars

34.5%25g

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

88 gvs25 g

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

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74%53.5g

Fructose

13.8%10g

≤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]

53.5 gvs10 g

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

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%16.4g

Glucose

%7.2g

16.4 gvs7.2 g

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

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%18g

Sucrose

%1.47g

18 gvs1.47 g

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

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55.4%21g

Fiber

101%38.2g

21 gvs38.2 g

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

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4.4%2.46g

Protein

74%41.5g

2.46 gvs41.5 g

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

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Vitamins

Golden Delicious Applesvs Broccoli

2.92%26.3μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

26.3 μgvs456 μg

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

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13%0.16mg

Vitamin B1

87%1.04mg

Thiamine

0.16 mgvs1.04 mg

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

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17.5%0.23mg

Vitamin B2

132%1.72mg

Riboflavin

0.23 mgvs1.72 mg

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

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5.15%0.82mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs9.4 mg

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

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13%0.65mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.65 mgvs8.43 mg

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

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34.4%0.45mg

Vitamin B6

198%2.57mg

Pyridoxine

0.45 mgvs2.57 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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6.58%26.3μg

Vitamin B9

232%926μg

Folates and Folic Acid

26.3 μgvs926 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1458%1312mg

Ascorbic acid

NA mgvs1312 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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10.5%1.58mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1.58 mgvs11.5 mg

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

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13%15.8μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

15.8 μgvs1494 μg

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

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Minerals

Golden Delicious Applesvs Broccoli

5.26%52.6mg

Calcium

69%691mg

52.6 mgvs691 mg

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

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29.2%0.26mg

Copper

80%0.72mg

0.26 mgvs0.72 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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14.3%1.14mg

Iron

134%10.7mg

1.14 mgvs10.7 mg

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

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10.4%44mg

Magnesium

73.5%309mg

44 mgvs309 mg

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

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13.3%0.31mg

Manganese

134%3.1mg

0.31 mgvs3.1 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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12.5%87.7mg

Phosphorus

139%971mg

87.7 mgvs971 mg

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

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25.8%877mg

Potassium

137%4647mg

877 mgvs4647 mg

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

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0%0μg

Selenium

67%36.8μg

0 μgvs36.8 μg

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

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1.17%17.5mg

Sodium

32.4%485mg

17.5 mgvs485 mg

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

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3.2%0.35mg

Zinc

55%6.03mg

0.35 mgvs6.03 mg

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

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20.3%753g

Water

35.5%1313g

753 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Golden Delicious Apples vs Broccoli:

Raw Broccoli contains 17.3 times more Vitamin A, 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 11.4 times more Vitamin B3, 13 times more Vitamin B5, 5.8 times more Vitamin B6, 35.2 times more Vitamin B9, 7.3 times more Vitamin E and 94.6 times more Vitamin K than Raw Golden Delicious Apples with skin.

Comparing minerals per 500 calories for Golden Delicious Apples vs Broccoli:

Raw Broccoli contains 13.1 times more Calcium, 2.7 times more Copper, 9.4 times more Iron, 7 times more Magnesium, 10.1 times more Manganese, 11.1 times more Phosphorus, 5.3 times more Potassium, more Selenium, 27.7 times more Sodium, 17.2 times more Zinc and 1.7 times more Water than Raw Golden Delicious Apples with skin.

Comparison of macro-nutrients per 500 calories:

Raw Golden Delicious Apples with skin have 1.2 times more Carbohydrate, 3.5 times more Sugars and 5.4 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 4.1 times more Fat, 1.8 times more Fiber and 16.9 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Raw Golden Delicious Apples with skin as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Golden Delicious ApplesVS Granny Smith ApplesBroccoliVS Granny Smith ApplesGolden Delicious ApplesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Golden Delicious ApplesVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Golden Delicious Apples or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: