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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	3.56% 103kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	100% 129g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	20% 11g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	23% 206μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	49% 0.64mg	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	66.5% 266μg	2% 7.94μg	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	249% 224mg	31.3% 28mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	22.2% 222mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	100% 0.9mg	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	40% 3.2mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	25% 0.58mg	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	28.3% 198mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.82% 252g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Chopped Broccoli have 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 33.5 times more Vitamin B9 and 7.9 times more Vitamin C than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 4.2 times more Vitamin A, 3.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Apricots, dehydrated (low-moisture), sulfured, stewed 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 Frozen Chopped Broccoli, Unprepared as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium, 2 times more Manganese, 1.2 times more Zinc and 1.4 times more Water than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 6 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium and 3.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Apricots, dehydrated (low-moisture), sulfured, stewed contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.5 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 4.8 times more Energy and 6.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in 14 ounces.