Comparing Nutrients in 1 kilogram Apricot nectar, canned, with added ascorbic acid VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	176% 128g	19% 14g	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	62% 45g	10.2% 7.4g	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	% 42g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 41g	% 0.8g	g per day for Men 19-50 years
Fiber	2.63% 1g	87% 33g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	154% 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	2.5% 10μg	270% 1080μg	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	330% 297mg	721% 649mg	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	27.3% 4.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	12.5% 1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	84.3% 1.94mg	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	7.14% 50mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 856g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricot nectar, canned, with added ascorbic acid VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricot nectar, canned, with added ascorbic acid versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricot nectar, canned, with added ascorbic acid vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 4.8 times more Vitamin A, 8.2 times more Vitamin B2, 3.7 times more Vitamin B3, 15.4 times more Vitamin B5, 5.4 times more Vitamin B6, 108 times more Vitamin B9, 2.2 times more Vitamin C, 3.5 times more Vitamin E and 117.6 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Boiled Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Apricot nectar, canned, with added ascorbic acid as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricot nectar, canned, with added ascorbic acid vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 3.6 times more Calcium, 3.2 times more Copper, 6.7 times more Iron, 4.2 times more Magnesium, 10.8 times more Manganese, 13.4 times more Phosphorus, 4.4 times more Potassium, more Selenium, 5.1 times more Sodium and 15 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Boiled Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricot nectar, canned, with added ascorbic acid has 1.9 times more Carbohydrate, 9.2 times more Sugars and 6.1 times more Fructose than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains more Omega 3, 33 times more Fiber and 14 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Apricot nectar, canned, with added ascorbic acid as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.