Comparing Nutrients in 14 ounces Apricots, dehydrated (low-moisture), sulfured, stewed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Apricots, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Apricots, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	97% 873μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.3% 28mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dehydrated (low-moisture), sulfured, stewed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	123% 9.84mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 246mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.82% 252g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dehydrated (low-moisture), sulfured, stewed VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed vs Frozen Broccoli Spears:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 3.9 times more Vitamin A, 3.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 47 times more Vitamin B9 and 9.6 times more Vitamin C than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricots, dehydrated (low-moisture), sulfured, stewed vs Frozen Broccoli Spears:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 6.3 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium and 2.9 times more Potassium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.7 times more Calcium, 1.8 times more Manganese and 1.4 times more Water than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Frozen Broccoli Spears contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 4.3 times more Energy and 6.1 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.