Comparing Nutrients in 1 kilogram Boiled Broccoli VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	12% 350kcal	83% 2410kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	482% 626g	130g per day for Men 19-50 years
Sugars	19% 14g	737% 534g	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	10.2% 7.4g	172% 125g	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	% 4.9g	% 331g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 79g	g per day for Men 19-50 years
Fiber	87% 33g	192% 73g	38g per day for Men 19-50 years
Protein	42.5% 24g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	110% 1.43mg	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	270% 1080μg	25% 100μg	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	721% 649mg	11% 10mg	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	97% 14.5mg	289% 43.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	381% 3.43mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	102% 2.35mg	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	96% 670mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	342% 11620mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 893g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Broccoli has 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 10.8 times more Vitamin B9, 64.9 times more Vitamin C and 45.5 times more Vitamin K than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 2.3 times more Vitamin A, 4.7 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dried Apricots 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 Boiled and Drained Broccoli as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 4.1 times more Sodium and 2.9 times more Water than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 1.4 times more Calcium, 5.6 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 4 times more Potassium and 1.4 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dried Apricots contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3 than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 6.9 times more Energy, 8.7 times more Carbohydrate, 38.4 times more Sugars, 16.9 times more Fructose, 2.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in one kilogram.