Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	3.97% 115kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	67.6% 88g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	107% 77.7g	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	31.3% 12g	27% 10.3g	38g per day for Men 19-50 years
Protein	21.7% 12g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	25% 226μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	15.6% 0.2mg	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	93% 373μg	2.98% 12μg	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	301% 271mg	1.32% 1.2mg	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	35.7% 5.36mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	53.4% 0.48mg	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	35.7% 2.86mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	14.3% 0.33mg	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	33.5% 234mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Apricots, dried, sulfured, stewed, without added sugar per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Apricots, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, without added sugar:

• 14 ounces of Frozen Broccoli Spears have 14.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.4 times more Vitamin B6, 31.3 times more Vitamin B9, 227.7 times more Vitamin C and 92.2 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• While 14 oz of Apricots, dried, sulfured, stewed, without added sugar contain 2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, without added sugar provide similar amounts of Vitamin A, Vitamin B5 and Vitamin E per 14 ounces.
• 14 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, without added sugar:

• 14 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Selenium and 2.4 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• While 14 oz of Apricots, dried, sulfured, stewed, without added sugar contain 3.4 times more Copper, 1.3 times more Iron and 1.6 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, without added sugar contain similar levels of Water per 14 ounces.
• 14 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have more Omega 3 and 2.6 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 14 oz of Apricots, dried, sulfured, stewed, without added sugar contain 2.9 times more Energy, 4.1 times more Carbohydrate and 13.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in 14 ounces.