Comparing Nutrients in 5 ounces Golden Delicious ApplesVS Broccoli

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Golden Delicious Applesvs Broccoli

2.8%80.8kcal

Energy

1.66%48kcal

80.8 kcalvs48 kcal

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

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0.22%0.21g

Fat

0.54%0.52g

0.21 gvs0.52 g

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

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Saturated Fat

0.5%0.16g

NA gvs0.16 g

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

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Omega 3

5.6%0.089g

NA gvs0.089 g

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

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Omega 6

0.41%0.069g

NA gvs0.069 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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15%19.3g

Carbohydrate

7.24%9.4g

19.3 gvs9.4 g

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

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19.6%14.2g

Sugars

3.32%2.4g

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

14.2 gvs2.4 g

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

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12%8.65g

Fructose

1.33%0.96g

≤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]

8.65 gvs0.96 g

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

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%2.65g

Glucose

%0.69g

2.65 gvs0.69 g

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

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%2.93g

Sucrose

%0.14g

2.93 gvs0.14 g

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

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8.95%3.4g

Fiber

9.7%3.7g

3.4 gvs3.7 g

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

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0.71%0.4g

Protein

7.14%4g

0.4 gvs4 g

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

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Vitamins

Golden Delicious Applesvs Broccoli

0.47%4.25μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

4.25 μgvs44 μg

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

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2.13%0.026mg

Vitamin B1

8.4%0.1mg

Thiamine

0.026 mgvs0.1 mg

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

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2.83%0.037mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.037 mgvs0.17 mg

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

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0.83%0.13mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs0.91 mg

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

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2.1%0.1mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.1 mgvs0.81 mg

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

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5.56%0.072mg

Vitamin B6

19%0.25mg

Pyridoxine

0.072 mgvs0.25 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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1.06%4.25μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

4.25 μgvs89.3 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

140%126mg

Ascorbic acid

NA mgvs126 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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1.7%0.26mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

0.26 mgvs1.1 mg

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

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2.13%2.55μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

2.55 μgvs144 μg

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

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Minerals

Golden Delicious Applesvs Broccoli

0.85%8.5mg

Calcium

6.66%66.6mg

8.5 mgvs66.6 mg

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

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4.72%0.043mg

Copper

7.7%0.069mg

0.043 mgvs0.069 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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2.3%0.18mg

Iron

13%1.03mg

0.18 mgvs1.03 mg

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

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1.7%7.1mg

Magnesium

7.1%29.8mg

7.1 mgvs29.8 mg

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

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2.16%0.05mg

Manganese

13%0.3mg

0.05 mgvs0.3 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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2.02%14mg

Phosphorus

13.4%94mg

14 mgvs94 mg

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

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4.17%142mg

Potassium

13%448mg

142 mgvs448 mg

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

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0%0μg

Selenium

6.44%3.54μg

0 μgvs3.54 μg

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

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0.19%2.83mg

Sodium

3.1%46.8mg

2.83 mgvs46.8 mg

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

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0.52%0.057mg

Zinc

5.3%0.58mg

0.057 mgvs0.58 mg

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

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3.3%122g

Water

3.42%127g

122 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Golden Delicious Apples vs Broccoli:

Raw Broccoli contains 10.3 times more Vitamin A, 3.9 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B3, 7.7 times more Vitamin B5, 3.4 times more Vitamin B6, 21 times more Vitamin B9, 4.3 times more Vitamin E and 56.4 times more Vitamin K than Raw Golden Delicious Apples with skin.

Comparing minerals per 5 ounces for Golden Delicious Apples vs Broccoli:

Raw Broccoli contains 7.8 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 6 times more Manganese, 6.6 times more Phosphorus, 3.2 times more Potassium, more Selenium, 16.5 times more Sodium and 10.3 times more Zinc than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Golden Delicious Apples with skin have 1.7 times more Energy, 2 times more Carbohydrate, 5.9 times more Sugars and 9 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 10.1 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Broccoli have similar amounts of Fiber per 5 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Golden Delicious ApplesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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