Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Apricots, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%

Macro Nutrients

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	10% 290kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	225% 293g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	108% 41g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	119% 1070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	79.2% 1.03mg	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	235% 940μg	0% 0μg	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	759% 683mg	15.6% 14mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	41% 410mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	153% 1.38mg	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	90% 7.2mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	38.3% 0.88mg	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	84.3% 590mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	130% 4430mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Apricots, dried, sulfured, stewed, with added sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Apricots, dried, sulfured, stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, with added sugar:

• 1 kilogram of Frozen Broccoli Spears has 14.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and 48.8 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, with added sugar contains 1.9 times more Vitamin A and 1.8 times more Vitamin B3 than Frozen Broccoli Spears.
• 1 kilogram of Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, with added sugar:

• 1 kilogram of Frozen Broccoli Spears has 2.7 times more Calcium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Apricots, dried, sulfured, stewed, with added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, with added sugar contains 3.8 times more Copper, 2.1 times more Iron and 1.8 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, with added sugar contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Apricots, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2.6 times more Protein than Apricots, dried, sulfured, stewed, with added sugar.
• While 1 kg of Apricots, dried, sulfured, stewed, with added sugar contains 3.9 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 in one kilogram.