Comparing Nutrients in 7 ounces BroccoliVS Granny Smith Apples

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Granny Smith Apples

94%

7 oz ▼

Macro Nutrients

Broccolivs Granny Smith Apples

2.33%67.5kcal

Energy

3.97%115kcal

67.5 kcalvs115 kcal

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

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0.76%0.73g

Fat

0.39%0.38g

0.73 gvs0.38 g

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

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0.71%0.23g

Saturated Fat

0.23 gvsNA g

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

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7.8%0.13g

Omega 3

0.13 gvsNA g

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

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0.57%0.097g

Omega 6

0.097 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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10%13g

Carbohydrate

20.8%27g

13 gvs27 g

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

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4.65%3.37g

Sugars

26.2%19g

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

3.37 gvs19 g

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

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1.86%1.35g

Fructose

13.7%9.92g

≤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]

1.35 gvs9.92 g

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

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%0.97g

Glucose

%5.28g

0.97 gvs5.28 g

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

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%0.2g

Sucrose

%3.83g

0.2 gvs3.83 g

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

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13.6%5.16g

Fiber

14.6%5.56g

5.16 gvs5.56 g

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

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10%5.6g

Protein

1.56%0.87g

5.6 gvs0.87 g

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

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Vitamins

Broccolivs Granny Smith Apples

6.84%61.5μg

Vitamin A

1.1%9.92μg

RAE, retinol activity equivalents

61.5 μgvs9.92 μg

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

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11.7%0.14mg

Vitamin B1

3.14%0.038mg

Thiamine

0.14 mgvs0.038 mg

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

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18%0.23mg

Vitamin B2

3.8%0.05mg

Riboflavin

0.23 mgvs0.05 mg

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

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7.93%1.27mg

Vitamin B3

1.56%0.25mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs0.25 mg

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

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22.7%1.14mg

Vitamin B5

2.22%0.11mg

Pantothenic acid

1.14 mgvs0.11 mg

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

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26.7%0.35mg

Vitamin B6

5.65%0.073mg

Pyridoxine

0.35 mgvs0.073 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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31.3%125μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

125 μgvs5.95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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197%177mg

Vitamin C

Ascorbic acid

177 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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10.3%1.55mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

1.55 mgvs0.36 mg

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

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168%202μg

Vitamin K

5.3%6.35μg

Phytomenadione or phylloquinone

202 μgvs6.35 μg

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

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Minerals

Broccolivs Granny Smith Apples

9.33%93mg

Calcium

0.99%9.92mg

93 mgvs9.92 mg

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

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11%0.097mg

Copper

6.84%0.062mg

0.097 mgvs0.062 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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18%1.45mg

Iron

3.72%0.3mg

1.45 mgvs0.3 mg

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

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9.92%41.7mg

Magnesium

2.36%9.92mg

41.7 mgvs9.92 mg

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

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18%0.42mg

Manganese

3.8%0.087mg

0.42 mgvs0.087 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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18.7%131mg

Phosphorus

3.4%24mg

131 mgvs24 mg

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

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18.4%627mg

Potassium

7%238mg

627 mgvs238 mg

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

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9.02%4.96μg

Selenium

0.36%0.2μg

4.96 μgvs0.2 μg

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

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4.37%65.5mg

Sodium

0.13%2mg

65.5 mgvs2 mg

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

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7.4%0.81mg

Zinc

0.72%0.079mg

0.81 mgvs0.079 mg

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

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4.8%177g

Water

4.6%170g

177 gvs170 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 Broccoli vs Granny Smith Apples:

Raw Broccoli has 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 Broccoli vs Granny Smith Apples:

Raw Broccoli has 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 Broccoli and Raw Granny Smith Apples with skin have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 6.4 times more Protein than Raw Granny Smith Apples with skin .
While Raw Granny Smith Apples with skin contain 1.7 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 7.4 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Raw Granny Smith Apples with skin have similar amounts of Fiber per 7 oz.
Both Raw Broccoli as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliGranny Smith ApplesVS Boiled BroccoliBroccoliVS Gala ApplesGranny Smith ApplesVS Gala Apples

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Granny Smith Apples

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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