Comparing Nutrients in 5 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Cooked Chopped Frozen Broccoli

36%

61%

5 oz ▼

Macro Nutrients

Sugar-applesvs Cooked Chopped Frozen Broccoli

4.6%133kcal

Energy

1.37%39.7kcal

133 kcalvs39.7 kcal

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

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0.42%0.41g

Fat

0.18%0.17g

0.41 gvs0.17 g

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

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0.21%0.068g

Saturated Fat

0.08%0.026g

0.068 gvs0.026 g

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

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0%0g

Omega 3

3.72%0.06g

0 gvs0.06 g

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

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0.33%0.057g

Omega 6

0.11%0.018g

0.057 gvs0.018 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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25.8%33.5g

Carbohydrate

5.83%7.6g

33.5 gvs7.6 g

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

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Sugars

2.87%2.1g

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

NA gvs2.1 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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16.4%6.24g

Fiber

11%4.25g

6.24 gvs4.25 g

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

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5.2%2.9g

Protein

7.85%4.4g

2.9 gvs4.4 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

8.03%72.3μg

RAE, retinol activity equivalents

0 μgvs72.3 μg

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

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13%0.16mg

Vitamin B1

6.5%0.078mg

Thiamine

0.16 mgvs0.078 mg

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

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12.3%0.16mg

Vitamin B2

8.83%0.11mg

Riboflavin

0.16 mgvs0.11 mg

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

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7.82%1.25mg

Vitamin B3

4.06%0.65mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs0.65 mg

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

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6.4%0.32mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

0.32 mgvs0.39 mg

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

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22%0.28mg

Vitamin B6

14%0.18mg

Pyridoxine

0.28 mgvs0.18 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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4.96%20μg

Vitamin B9

20%79.4μg

Folates and Folic Acid

20 μgvs79.4 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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57%51.5mg

Vitamin C

63%57mg

Ascorbic acid

51.5 mgvs57 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

12.5%1.87mg

Tocopherols and Tocotrienols

NA mgvs1.87 mg

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

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Vitamin K

104%125μg

Phytomenadione or phylloquinone

NA μgvs125 μg

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

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Minerals

Sugar-applesvs Cooked Chopped Frozen Broccoli

3.4%34mg

Calcium

4.68%46.8mg

34 mgvs46.8 mg

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

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13.5%0.12mg

Copper

5.35%0.048mg

0.12 mgvs0.048 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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10.6%0.85mg

Iron

11%0.86mg

0.85 mgvs0.86 mg

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

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7.1%29.8mg

Magnesium

4.4%18.4mg

29.8 mgvs18.4 mg

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

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Manganese

13.7%0.32mg

NA mgvs0.32 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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6.48%45.4mg

Phosphorus

9.92%69.5mg

45.4 mgvs69.5 mg

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

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10.3%350mg

Potassium

5.92%201mg

350 mgvs201 mg

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

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1.55%0.85μg

Selenium

1.8%0.99μg

0.85 μgvs0.99 μg

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

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0.85%12.8mg

Sodium

1.04%15.6mg

12.8 mgvs15.6 mg

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

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1.3%0.14mg

Zinc

3.6%0.4mg

0.14 mgvs0.4 mg

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

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2.8%104g

Water

3.48%129g

104 gvs129 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 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 5 oz.
Both Raw Sugar-apples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.

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Comparing Nutrients in 5 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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