Comparing Nutrients in 5 ounces Apples no SkinVS Broccoli

Macros Ratio

Protein Fat Carbs

Apples no Skin

96%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Apples no Skinvs Broccoli

2.35%68kcal

Energy

1.66%48kcal

68 kcalvs48 kcal

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

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0.19%0.18g

Fat

0.54%0.52g

0.18 gvs0.52 g

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

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0.093%0.03g

Saturated Fat

0.5%0.16g

0.03 gvs0.16 g

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

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0.62%0.01g

Omega 3

5.6%0.089g

0.01 gvs0.089 g

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

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0.26%0.044g

Omega 6

0.41%0.069g

0.044 gvs0.069 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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14%18g

Carbohydrate

7.24%9.4g

18 gvs9.4 g

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

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19.7%14.3g

Sugars

3.32%2.4g

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

14.3 gvs2.4 g

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

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11.8%8.55g

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]

8.55 gvs0.96 g

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

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%4.6g

Glucose

%0.69g

4.6 gvs0.69 g

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

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%1.16g

Sucrose

%0.14g

1.16 gvs0.14 g

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

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4.85%1.84g

Fiber

9.7%3.7g

1.84 gvs3.7 g

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

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0.68%0.38g

Protein

7.14%4g

0.38 gvs4 g

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

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Vitamins

Apples no Skinvs Broccoli

0.31%2.83μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

2.83 μgvs44 μg

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

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2.24%0.027mg

Vitamin B1

8.4%0.1mg

Thiamine

0.027 mgvs0.1 mg

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

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3.05%0.04mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.04 mgvs0.17 mg

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

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0.81%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%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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4.03%0.052mg

Vitamin B6

19%0.25mg

Pyridoxine

0.052 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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0%0μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

0 μgvs89.3 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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6.3%5.67mg

Vitamin C

140%126mg

Ascorbic acid

5.67 mgvs126 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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0.47%0.071mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

0.071 mgvs1.1 mg

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

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0.71%0.85μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

0.85 μgvs144 μg

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

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Minerals

Apples no Skinvs Broccoli

0.71%7.1mg

Calcium

6.66%66.6mg

7.1 mgvs66.6 mg

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

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4.9%0.044mg

Copper

7.7%0.069mg

0.044 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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1.24%0.099mg

Iron

13%1.03mg

0.099 mgvs1.03 mg

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

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1.35%5.67mg

Magnesium

7.1%29.8mg

5.67 mgvs29.8 mg

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

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2.34%0.054mg

Manganese

13%0.3mg

0.054 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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2.23%15.6mg

Phosphorus

13.4%94mg

15.6 mgvs94 mg

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

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3.75%128mg

Potassium

13%448mg

128 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%0mg

Sodium

3.1%46.8mg

0 mgvs46.8 mg

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

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0.64%0.071mg

Zinc

5.3%0.58mg

0.071 mgvs0.58 mg

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

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3.32%123g

Water

3.42%127g

123 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 Apples no Skin vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 3.7 times more Vitamin B1, 4.2 times more Vitamin B2, 7 times more Vitamin B3, 8.1 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9, 22.3 times more Vitamin C, 15.6 times more Vitamin E and 169.3 times more Vitamin K than Raw Apples without skin.
Both Raw Apples without skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Apples no Skin vs Broccoli:

Raw Broccoli contains 9.4 times more Calcium, 1.6 times more Copper, 10.4 times more Iron, 5.3 times more Magnesium, 5.5 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium, more Selenium, more Sodium and 8.2 times more Zinc than Raw Apples without skin.
Both Raw Apples without skin and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Apples without skin have 1.4 times more Energy, 1.9 times more Carbohydrate, 5.9 times more Sugars and 8.9 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 9 times more Omega 3, 2 times more Fiber and 10.4 times more Protein than Raw Apples without skin.
Both Raw Apples without skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Apples no SkinVS Boiled Skinless ApplesBroccoliVS Boiled Skinless ApplesApples no SkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Apples no SkinVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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