Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Apricots, dried, sulfured, stewed, without added sugar

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Apricots, dried, sulfured, stewed, without added sugar: 353g

Apricots, dried, sulfured, stewed, without added sugar have 2.9 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Apricots, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	60% 78g	130g per day for Men 19-50 years
Sugars	21% 15.2g	95% 69g	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	81.7% 31g	24% 9.18g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	7.56% 4.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	14% 0.18mg	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	243% 972μg	2.65% 10.6μg	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	785% 707mg	1.18% 1.06mg	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	93% 14mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	42.4% 424mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	47.5% 0.43mg	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	93% 7.45mg	41.5% 3.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	9.24% 39mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	12.7% 0.29mg	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	87% 610mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	5.13% 2.82μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	25.3% 937g	7.2% 267g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Apricots, Dried, Sulfured, Stewed, Without Added Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Apricots, dried, sulfured, stewed, without added sugar?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, without added sugar:

• 300 calories of Frozen Broccoli Spears have 2.6 times more Vitamin A, 42.2 times more Vitamin B1, 12.9 times more Vitamin B2, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 10.1 times more Vitamin B6, 91.8 times more Vitamin B9, 667.3 times more Vitamin C, 2.6 times more Vitamin E and 270.2 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• 300 calories of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Apricots, dried, sulfured, stewed, without added sugar:

• 300 calories of Frozen Broccoli Spears have 6.3 times more Calcium, 2.2 times more Iron, 4.3 times more Magnesium, 9 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium, 12.5 times more Sodium, 7.1 times more Zinc and 3.5 times more Water than Apricots, dried, sulfured, stewed, without added sugar.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, without added sugar contain similar levels of Copper per 300 calories.
• 300 calories of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Omega 3, 3.4 times more Fiber and 7.5 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 300 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 1.4 times more Carbohydrate and 4.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Energy per 300 calories.
• 300 calories of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in 300 calories.