Comparing Nutrients in 7 ounces Granny Smith ApplesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Granny Smith Applesvs Frozen Chopped Broccoli

3.97%115kcal

Energy

1.78%51.6kcal

115 kcalvs51.6 kcal

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

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0.39%0.38g

Fat

0.59%0.58g

0.38 gvs0.58 g

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

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Saturated Fat

0.27%0.087g

NA gvs0.087 g

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

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Omega 3

13%0.21g

NA gvs0.21 g

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

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Omega 6

0.36%0.062g

NA gvs0.062 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

7.3%9.5g

27 gvs9.5 g

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

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26.2%19g

Sugars

3.7%2.68g

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

19 gvs2.68 g

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

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13.7%9.92g

Fructose

2.27%1.65g

≤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]

9.92 gvs1.65 g

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

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%5.28g

Glucose

%1.5g

5.28 gvs1.5 g

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

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%3.83g

Sucrose

3.83 gvsNA g

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

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14.6%5.56g

Fiber

15.7%5.95g

5.56 gvs5.95 g

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

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1.56%0.87g

Protein

9.96%5.58g

0.87 gvs5.58 g

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

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Vitamins

Granny Smith Applesvs Frozen Chopped Broccoli

1.1%9.92μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

9.92 μgvs103 μg

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

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3.14%0.038mg

Vitamin B1

8.76%0.11mg

Thiamine

0.038 mgvs0.11 mg

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

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3.8%0.05mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.05 mgvs0.19 mg

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

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1.56%0.25mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs0.93 mg

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

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2.22%0.11mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.11 mgvs0.55 mg

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

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5.65%0.073mg

Vitamin B6

20%0.26mg

Pyridoxine

0.073 mgvs0.26 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

33.2%133μg

Folates and Folic Acid

5.95 μgvs133 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

124%112mg

Ascorbic acid

NA mgvs112 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

16%2.42mg

Tocopherols and Tocotrienols

0.36 mgvs2.42 mg

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

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5.3%6.35μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

6.35 μgvs161 μg

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

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Minerals

Granny Smith Applesvs Frozen Chopped Broccoli

0.99%9.92mg

Calcium

11%111mg

9.92 mgvs111 mg

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

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6.84%0.062mg

Copper

8.38%0.075mg

0.062 mgvs0.075 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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3.72%0.3mg

Iron

20%1.6mg

0.3 mgvs1.6 mg

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

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2.36%9.92mg

Magnesium

8.5%35.7mg

9.92 mgvs35.7 mg

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

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3.8%0.087mg

Manganese

25.4%0.58mg

0.087 mgvs0.58 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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3.4%24mg

Phosphorus

14%99mg

24 mgvs99 mg

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

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7%238mg

Potassium

12.4%421mg

238 mgvs421 mg

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

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0.36%0.2μg

Selenium

10%5.56μg

0.2 μgvs5.56 μg

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

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0.13%2mg

Sodium

3.18%47.6mg

2 mgvs47.6 mg

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

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0.72%0.079mg

Zinc

8.66%0.95mg

0.079 mgvs0.95 mg

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

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4.6%170g

Water

4.9%181g

170 gvs181 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 Granny Smith Apples vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 3.5 times more Vitamin B6, 22.3 times more Vitamin B9, 6.8 times more Vitamin E and 25.3 times more Vitamin K than Raw Granny Smith Apples with skin .

Comparing minerals per 7 ounces for Granny Smith Apples vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 11.2 times more Calcium, 5.4 times more Iron, 3.6 times more Magnesium, 6.7 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 28 times more Selenium, 24 times more Sodium and 12 times more Zinc than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Granny Smith Apples with skin have 2.2 times more Energy, 2.8 times more Carbohydrate, 7.1 times more Sugars and 6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.4 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
Both Raw Granny Smith Apples with skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Granny Smith ApplesVS Gala ApplesFrozen Chopped BroccoliVS Gala ApplesGranny Smith ApplesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces Granny Smith ApplesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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