Comparing Nutrients in 7 ounces Golden Delicious ApplesVS Broccoli

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Golden Delicious Applesvs Broccoli

3.9%113kcal

Energy

2.33%67.5kcal

113 kcalvs67.5 kcal

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

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0.31%0.3g

Fat

0.76%0.73g

0.3 gvs0.73 g

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

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Saturated Fat

0.71%0.23g

NA gvs0.23 g

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

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Omega 3

7.8%0.13g

NA gvs0.13 g

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

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Omega 6

0.57%0.097g

NA gvs0.097 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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20.8%27g

Carbohydrate

10%13g

27 gvs13 g

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

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27.5%20g

Sugars

4.65%3.37g

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

20 gvs3.37 g

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

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16.7%12g

Fructose

1.86%1.35g

≤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]

12 gvs1.35 g

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

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%3.7g

Glucose

%0.97g

3.7 gvs0.97 g

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

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%4.1g

Sucrose

%0.2g

4.1 gvs0.2 g

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

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12.5%4.76g

Fiber

13.6%5.16g

4.76 gvs5.16 g

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

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0.99%0.56g

Protein

10%5.6g

0.56 gvs5.6 g

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

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Vitamins

Golden Delicious Applesvs Broccoli

0.66%5.95μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

5.95 μgvs61.5 μg

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

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2.98%0.036mg

Vitamin B1

11.7%0.14mg

Thiamine

0.036 mgvs0.14 mg

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

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3.97%0.052mg

Vitamin B2

18%0.23mg

Riboflavin

0.052 mgvs0.23 mg

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

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1.17%0.19mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs1.27 mg

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

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2.94%0.15mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.15 mgvs1.14 mg

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

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7.8%0.1mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.1 mgvs0.35 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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1.5%5.95μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

5.95 μgvs125 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

197%177mg

Ascorbic acid

NA mgvs177 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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2.4%0.36mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.36 mgvs1.55 mg

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

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2.98%3.57μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

3.57 μgvs202 μg

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

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Minerals

Golden Delicious Applesvs Broccoli

1.2%12mg

Calcium

9.33%93mg

12 mgvs93 mg

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

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6.6%0.06mg

Copper

11%0.097mg

0.06 mgvs0.097 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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3.22%0.26mg

Iron

18%1.45mg

0.26 mgvs1.45 mg

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

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2.36%9.92mg

Magnesium

9.92%41.7mg

9.92 mgvs41.7 mg

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

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3%0.069mg

Manganese

18%0.42mg

0.069 mgvs0.42 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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2.83%20mg

Phosphorus

18.7%131mg

20 mgvs131 mg

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

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5.84%198mg

Potassium

18.4%627mg

198 mgvs627 mg

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

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0%0μg

Selenium

9.02%4.96μg

0 μgvs4.96 μg

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

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0.26%3.97mg

Sodium

4.37%65.5mg

3.97 mgvs65.5 mg

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

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0.72%0.079mg

Zinc

7.4%0.81mg

0.079 mgvs0.81 mg

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

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4.6%170g

Water

4.8%177g

170 gvs177 g

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

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Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Golden Delicious ApplesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: