Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	9.66% 280kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	170% 222g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	270% 196g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	55.4% 31g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	39.2% 0.51mg	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	75% 300μg	7.5% 30μg	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	446% 401mg	3.33% 3mg	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	88% 13mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	51% 510mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	134% 1.2mg	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	76.3% 6.1mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	36% 0.83mg	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	78.6% 550mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Apricots, dried, sulfured, stewed, without added sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Apricots, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Apricots, dried, sulfured, stewed, without added sugar:

• 1 kilogram of Boiled Spears Frozen Broccoli has 11 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 10 times more Vitamin B9, 133.7 times more Vitamin C and 80.1 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, without added sugar contains 1.3 times more Vitamin A and 2 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Apricots, dried, sulfured, stewed, without added sugar provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Apricots, dried, sulfured, stewed, without added sugar:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.7 times more Calcium, 1.8 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Selenium, 2.1 times more Zinc and 1.2 times more Water than Apricots, dried, sulfured, stewed, without added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, without added sugar contains 2.8 times more Copper, 1.5 times more Iron and 2.3 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Omega 3 and 2.6 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, without added sugar contains 3 times more Energy, 4.1 times more Carbohydrate and 13.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in one kilogram.