Comparing Nutrients in 500 calories Microwave Cooked Apples no skinVS Broccoli

Weight per 500 calories

Microwave Cooked Apples no skin

893g

Broccoli

1471g

Microwave Cooked Apples no skin have 1.6 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 - Microwave Cooked Apples no skin or Broccoli?

Macros Ratio

Protein Fat Carbs

Microwave Cooked Apples no skin

92%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Microwave Cooked Apples no skinvs 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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3.87%3.75g

Fat

5.6%5.44g

3.75 gvs5.44 g

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

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1.9%0.61g

Saturated Fat

5.24%1.68g

0.61 gvs1.68 g

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

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11.7%0.19g

Omega 3

58%0.93g

0.19 gvs0.93 g

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

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5.3%0.9g

Omega 6

4.24%0.72g

0.9 gvs0.72 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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99%129g

Carbohydrate

75%98g

129 gvs98 g

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

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143%104g

Sugars

34.5%25g

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

104 gvs25 g

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

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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]

NA gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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65.8%25g

Fiber

101%38.2g

25 gvs38.2 g

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

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4.46%2.5g

Protein

74%41.5g

2.5 gvs41.5 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Microwave Cooked Apples no skinvs Broccoli

2%18μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

18 μgvs456 μg

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

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12.6%0.15mg

Vitamin B1

87%1.04mg

Thiamine

0.15 mgvs1.04 mg

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

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7.55%0.098mg

Vitamin B2

132%1.72mg

Riboflavin

0.098 mgvs1.72 mg

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

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3.4%0.54mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs9.4 mg

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

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8.2%0.41mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.41 mgvs8.43 mg

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

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31.6%0.41mg

Vitamin B6

198%2.57mg

Pyridoxine

0.41 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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2.23%8.93μg

Vitamin B9

232%926μg

Folates and Folic Acid

8.93 μgvs926 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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2.98%2.68mg

Vitamin C

1458%1312mg

Ascorbic acid

2.68 mgvs1312 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.98%0.45mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.45 mgvs11.5 mg

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

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5.2%6.25μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

6.25 μgvs1494 μg

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

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Minerals

Microwave Cooked Apples no skinvs Broccoli

4.46%44.6mg

Calcium

69%691mg

44.6 mgvs691 mg

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

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45.6%0.41mg

Copper

80%0.72mg

0.41 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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19%1.5mg

Iron

134%10.7mg

1.5 mgvs10.7 mg

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

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6.38%26.8mg

Magnesium

73.5%309mg

26.8 mgvs309 mg

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

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55%1.27mg

Manganese

134%3.1mg

1.27 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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10.2%71.4mg

Phosphorus

139%971mg

71.4 mgvs971 mg

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

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24.4%830mg

Potassium

137%4647mg

830 mgvs4647 mg

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

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4.87%2.68μg

Selenium

67%36.8μg

2.68 μgvs36.8 μg

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

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0.6%8.93mg

Sodium

32.4%485mg

8.93 mgvs485 mg

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

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3.25%0.36mg

Zinc

55%6.03mg

0.36 mgvs6.03 mg

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

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20.4%756g

Water

35.5%1313g

756 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 Microwave Cooked Apples no skin vs Broccoli:

Raw Broccoli contains 25.5 times more Vitamin A, 6.9 times more Vitamin B1, 17.5 times more Vitamin B2, 17.3 times more Vitamin B3, 20.5 times more Vitamin B5, 6.3 times more Vitamin B6, 103.8 times more Vitamin B9, 489.7 times more Vitamin C, 25.7 times more Vitamin E and 239.1 times more Vitamin K than Microwave cooked raw apples without skin.
Both Microwave cooked raw apples without skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Microwave Cooked Apples no skin vs Broccoli:

Raw Broccoli contains 15.5 times more Calcium, 1.8 times more Copper, 7.1 times more Iron, 11.5 times more Magnesium, 2.4 times more Manganese, 13.6 times more Phosphorus, 5.6 times more Potassium, 13.7 times more Selenium, 54.4 times more Sodium, 16.9 times more Zinc and 1.7 times more Water than Microwave cooked raw apples without skin.

Comparison of macro-nutrients per 500 calories:

Microwave cooked raw apples without skin have 1.3 times more Omega 6, 1.3 times more Carbohydrate and 4.1 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Fat, 2.8 times more Saturated Fat, 4.9 times more Omega 3, 1.5 times more Fiber and 16.6 times more Protein than Microwave cooked raw apples without skin.
Both Microwave cooked raw apples without skin and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Microwave cooked raw apples without skin as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Microwave Cooked Apples no skinVS Apples, canned, sweetened, sliced, drained, heatedBroccoliVS Apples, canned, sweetened, sliced, drained, heatedMicrowave Cooked Apples no skinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Microwave Cooked Apples no skinVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Microwave Cooked Apples no skin or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: