Comparing Nutrients in 1 pound Apricots, dried, sulfured, stewed, without added sugar VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Broccoli Raab	Recommended Dietary Allowance
Energy	13.3% 386kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	9.94% 13g	130g per day for Men 19-50 years
Sugars	122% 88.8g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	59.7% 0.78mg	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	3.4% 13.6μg	94% 376μg	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	1.5% 1.36mg	102% 92mg	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	46.3% 6.94mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.6% 86mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	21% 0.19mg	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	53.3% 4.26mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	78% 1.8mg	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	16% 113mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, without added sugar VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Apricots, dried, sulfured, stewed, without added sugar vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 2 times more Vitamin A, 32.4 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 27.7 times more Vitamin B9, 67.3 times more Vitamin C and 203.6 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Broccoli Raab provide similar amounts of Vitamin E per one pound.
• 1 pound of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots, dried, sulfured, stewed, without added sugar vs Broccoli Raab:

• 1 pound of Apricots, dried, sulfured, stewed, without added sugar has 2.9 times more Copper and 2.1 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.7 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 2.9 times more Phosphorus, 8.3 times more Sodium and 5.5 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium and Zinc
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apricots, dried, sulfured, stewed, without added sugar has 3.9 times more Energy, 7.8 times more Carbohydrate and 51.5 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 and 2.6 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.