Comparing Nutrients in 1 kilogram Raw Sulfured Dried Apricots VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Sulfured Dried Apricots	Broccoli	Recommended Dietary Allowance
Energy	83% 2410kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	482% 626g	51% 66.4g	130g per day for Men 19-50 years
Sugars	737% 534g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 79g	% 1g	g per day for Men 19-50 years
Fiber	192% 73g	68.4% 26g	38g per day for Men 19-50 years
Protein	60.5% 34g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Broccoli	Recommended Dietary Allowance
Vitamin A	200% 1800μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Broccoli	Recommended Dietary Allowance
Calcium	55% 550mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	342% 11620mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	8.35% 309g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Apricots have 5.8 times more Vitamin A, 4.1 times more Vitamin B3 and 5.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B9, 89.2 times more Vitamin C and 32.8 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Sulfured Dried Apricots as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sulfured Dried Apricots have 7 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium and 3.7 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Sodium and 2.9 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Raw Broccoli have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sulfured Dried Apricots have 7.1 times more Energy, 9.4 times more Carbohydrate, 31.4 times more Sugars, 18.4 times more Fructose, 2.8 times more Fiber and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.