Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Sulfured Dried Apricots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	33% 957kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	293% 212g	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	68.4% 49.6g	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	% 131g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	31.3% 12g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	39.7% 0.52mg	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	9.92% 39.7μg	29.8% 119μg	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	4.4% 3.97mg	177% 159mg	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	115% 17mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	22% 218mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	19% 0.17mg	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	132% 10.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	56% 1.3mg	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	40.3% 282mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 123g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apricots VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Sulfured Dried Apricots versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Boiled Spears Frozen Broccoli:

• 14 ounces of Raw Sulfured Dried Apricots have 3.5 times more Vitamin A, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.3 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.7 times more Vitamin B1, 3 times more Vitamin B9, 40.1 times more Vitamin C and 28.4 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Sulfured Dried Apricots as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Boiled Spears Frozen Broccoli:

• 14 ounces of Raw Sulfured Dried Apricots have 8 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.5 times more Potassium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Manganese and 2.9 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Sulfured Dried Apricots have 8.6 times more Energy, 11.7 times more Carbohydrate, 36.4 times more Sugars and 2.4 times more Fiber than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sulfured Dried Apricots as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.