Comparing Nutrients in 1 kilogram Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	96% 125g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	10.7% 6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	71% 640μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	5% 20μg	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	44.4% 40mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	37.5% 3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	17% 120mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, extra light syrup pack, with skin, solids and liquids 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 Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 3.2 times more Vitamin B1, 6.2 times more Vitamin B2, 6.7 times more Vitamin B5, 3.7 times more Vitamin B6, 54 times more Vitamin B9 and 16.2 times more Vitamin C than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Boiled Broccoli provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids 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 Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 4 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 3.7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium, 20.5 times more Sodium and 5.6 times more Zinc than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Boiled Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids has 1.7 times more Carbohydrate than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2.1 times more Fiber and 4 times more Protein than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.