Comparing Nutrients in 1 kilogram Raw Sulfured Dried Apricots VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Raw Sulfured Dried Apricots	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	83% 2410kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	482% 626g	24% 31g	130g per day for Men 19-50 years
Sugars	737% 534g	8.55% 6.2g	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	172% 125g	3.3% 2.4g	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	% 331g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 79g	% 1.5g	g per day for Men 19-50 years
Fiber	192% 73g	73.7% 28g	38g per day for Men 19-50 years
Protein	60.5% 34g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	200% 1800μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	169% 2.2mg	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	25% 100μg	178% 710μg	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	11% 10mg	411% 370mg	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	289% 43.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	55% 550mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	83.3% 0.75mg	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	333% 26.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	165% 3.8mg	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	101% 710mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	342% 11620mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apricots VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Sulfured Dried Apricots versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Sulfured Dried Apricots vs Cooked Broccoli Raab:

• 1 kilogram of Raw Sulfured Dried Apricots has 1.3 times more Vitamin B3 and 1.7 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Vitamin A, 11.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B6, 7.1 times more Vitamin B9, 37 times more Vitamin C and 82.6 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Sulfured Dried Apricots as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Sulfured Dried Apricots vs Cooked Broccoli Raab:

• 1 kilogram of Raw Sulfured Dried Apricots has 4.6 times more Copper, 2.1 times more Iron, 3.4 times more Potassium and 1.7 times more Selenium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.1 times more Calcium, 1.6 times more Manganese, 5.6 times more Sodium, 1.4 times more Zinc and 3 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Cooked Broccoli Raab contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Sulfured Dried Apricots has 9.6 times more Energy, 20.1 times more Carbohydrate, 86.2 times more Sugars, 52.1 times more Fructose and 2.6 times more Fiber than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Sulfured Dried Apricots as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.