Comparing Nutrients in 7 ounces Granny Smith ApplesVS Broccoli

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Granny Smith Applesvs Broccoli

3.97%115kcal

Energy

2.33%67.5kcal

115 kcalvs67.5 kcal

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

Find Fruits rich in Energy

0.39%0.38g

Fat

0.76%0.73g

0.38 gvs0.73 g

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

Find Fruits rich in Fat

Saturated Fat

0.71%0.23g

NA gvs0.23 g

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

Find Fruits rich in Saturated Fat

Omega 3

7.8%0.13g

NA gvs0.13 g

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

Find Fruits rich in Omega 3

Omega 6

0.57%0.097g

NA gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

20.8%27g

Carbohydrate

10%13g

27 gvs13 g

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

Find Fruits rich in Carbohydrate

26.2%19g

Sugars

4.65%3.37g

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

19 gvs3.37 g

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

Find Fruits rich in Sugars

13.7%9.92g

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]

9.92 gvs1.35 g

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

Find Fruits rich in Fructose

%5.28g

Glucose

%0.97g

5.28 gvs0.97 g

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

Find Fruits rich in Glucose

%3.83g

Sucrose

%0.2g

3.83 gvs0.2 g

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

Find Fruits rich in Sucrose

14.6%5.56g

Fiber

13.6%5.16g

5.56 gvs5.16 g

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

Find Fruits rich in Fiber

1.56%0.87g

Protein

10%5.6g

0.87 gvs5.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Granny Smith Applesvs Broccoli

1.1%9.92μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

9.92 μgvs61.5 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

3.14%0.038mg

Vitamin B1

11.7%0.14mg

Thiamine

0.038 mgvs0.14 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

3.8%0.05mg

Vitamin B2

18%0.23mg

Riboflavin

0.05 mgvs0.23 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

1.56%0.25mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.27 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.22%0.11mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.11 mgvs1.14 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.65%0.073mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.073 mgvs0.35 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

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 .

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

197%177mg

Ascorbic acid

NA mgvs177 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

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 .

Find Fruits rich in Vitamin E

5.3%6.35μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

6.35 μgvs202 μg

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

Find Fruits rich in Vitamin K

Minerals

Granny Smith Applesvs Broccoli

0.99%9.92mg

Calcium

9.33%93mg

9.92 mgvs93 mg

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

Find Fruits rich in Calcium

6.84%0.062mg

Copper

11%0.097mg

0.062 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

3.72%0.3mg

Iron

18%1.45mg

0.3 mgvs1.45 mg

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

Find Fruits rich in Iron

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 .

Find Fruits rich in Magnesium

3.8%0.087mg

Manganese

18%0.42mg

0.087 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

3.4%24mg

Phosphorus

18.7%131mg

24 mgvs131 mg

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

Find Fruits rich in Phosphorus

7%238mg

Potassium

18.4%627mg

238 mgvs627 mg

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

Find Fruits rich in Potassium

0.36%0.2μg

Selenium

9.02%4.96μg

0.2 μgvs4.96 μg

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

Find Fruits rich in Selenium

0.13%2mg

Sodium

4.37%65.5mg

2 mgvs65.5 mg

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

Find Fruits rich in Sodium

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 .

Find Fruits rich in Zinc

4.6%170g

Water

4.8%177g

170 gvs177 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 ounces of Granny Smith Apples vs Broccoli:

Raw Broccoli contains 6.2 times more Vitamin A, 3.7 times more Vitamin B1, 4.7 times more Vitamin B2, 5.1 times more Vitamin B3, 10.2 times more Vitamin B5, 4.7 times more Vitamin B6, 21 times more Vitamin B9, 4.3 times more Vitamin E and 31.8 times more Vitamin K than Raw Granny Smith Apples with skin .

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

Raw Broccoli contains 9.4 times more Calcium, 1.6 times more Copper, 4.9 times more Iron, 4.2 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus, 2.6 times more Potassium, 25 times more Selenium, 33 times more Sodium and 10.3 times more Zinc than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Granny Smith Apples with skin have 1.7 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 7.4 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 6.4 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Broccoli have similar amounts of Fiber per 7 oz.
Both Raw Granny Smith 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:

Granny Smith ApplesVS Gala ApplesBroccoliVS Gala ApplesGranny Smith ApplesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Granny Smith ApplesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: