Comparing Nutrients in 7 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Cooked Chopped Frozen Broccoli

36%

61%

7 oz ▼

Macro Nutrients

Sugar-applesvs Cooked Chopped Frozen Broccoli

6.43%187kcal

Energy

1.9%55.6kcal

187 kcalvs55.6 kcal

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

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0.59%0.58g

Fat

0.25%0.24g

0.58 gvs0.24 g

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

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0.3%0.095g

Saturated Fat

0.11%0.036g

0.095 gvs0.036 g

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

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0%0g

Omega 3

5.2%0.083g

0 gvs0.083 g

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

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0.47%0.079g

Omega 6

0.15%0.026g

0.079 gvs0.026 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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36%47g

Carbohydrate

8.17%10.6g

47 gvs10.6 g

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

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Sugars

4.02%2.9g

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

NA gvs2.9 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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23%8.73g

Fiber

15.7%5.95g

8.73 gvs5.95 g

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

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7.3%4.1g

Protein

11%6.15g

4.1 gvs6.15 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

11.2%101μg

RAE, retinol activity equivalents

0 μgvs101 μg

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

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18%0.22mg

Vitamin B1

9.1%0.11mg

Thiamine

0.22 mgvs0.11 mg

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

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17.2%0.22mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.22 mgvs0.16 mg

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

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11%1.75mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

1.75 mgvs0.91 mg

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

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8.97%0.45mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.45 mgvs0.54 mg

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

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30.5%0.4mg

Vitamin B6

20%0.26mg

Pyridoxine

0.4 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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6.95%27.8μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

27.8 μgvs111 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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80%72mg

Vitamin C

88.4%79.6mg

Ascorbic acid

72 mgvs79.6 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

17.5%2.6mg

Tocopherols and Tocotrienols

NA mgvs2.6 mg

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

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Vitamin K

146%175μg

Phytomenadione or phylloquinone

NA μgvs175 μg

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

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Minerals

Sugar-applesvs Cooked Chopped Frozen Broccoli

4.76%47.6mg

Calcium

6.55%65.5mg

47.6 mgvs65.5 mg

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

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19%0.17mg

Copper

7.5%0.067mg

0.17 mgvs0.067 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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15%1.2mg

Iron

15%1.2mg

1.2 mgvs1.2 mg

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

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9.92%41.7mg

Magnesium

6.14%25.8mg

41.7 mgvs25.8 mg

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

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Manganese

19.2%0.44mg

NA mgvs0.44 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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9.07%63.5mg

Phosphorus

14%97mg

63.5 mgvs97 mg

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

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14.4%490mg

Potassium

8.3%282mg

490 mgvs282 mg

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

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2.16%1.2μg

Selenium

2.53%1.4μg

1.2 μgvs1.4 μg

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

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1.2%18mg

Sodium

1.46%22mg

18 mgvs22 mg

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

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1.8%0.2mg

Zinc

5.05%0.56mg

0.2 mgvs0.56 mg

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

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3.93%145g

Water

4.87%180g

145 gvs180 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 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 7 oz.
Both Raw Sugar-apples as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

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Comparing Nutrients in 7 ounces Sugar-applesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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