Comparing Nutrients in 1 pound Raw Sulfured Dried Apricots VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Sulfured Dried Apricots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37.7% 1093kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	334% 242g	9.2% 6.67g	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	78.2% 56.7g	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	% 150g	NA	g per day for Men 19-50 years
Sucrose	% 35.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	36% 13.6g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	91% 816μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.34mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	45.4% 0.59mg	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	11.3% 45.4μg	63.5% 254μg	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	5.04% 4.54mg	202% 182mg	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	131% 19.6mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 249mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17% 0.15mg	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	151% 12mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	44% 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	46% 322mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.8% 140g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Apricots vs Cooked Chopped Frozen Broccoli:

• Raw Sulfured Dried Apricots have 3.5 times more Vitamin A, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Vitamin B1, 5.6 times more Vitamin B9, 40.1 times more Vitamin C and 28.4 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Sulfured Dried Apricots as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Sulfured Dried Apricots vs Cooked Chopped Frozen Broccoli:

• Raw Sulfured Dried Apricots have 1.7 times more Calcium, 10.1 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 8.2 times more Potassium, 3.1 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Chopped Frozen Broccoli have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dried Apricots have 8.6 times more Energy, 11.7 times more Carbohydrate, 36.4 times more Sugars and 2.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Raw Sulfured Dried Apricots as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.