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

Weight per 300 calories

• Broccoli Raab: 1364g
• Apricots, dried, sulfured, stewed, without added sugar: 353g

Apricots, dried, sulfured, stewed, without added sugar have 3.9 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	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	6.9% 6.7g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	60% 78g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	24% 9.18g	38g per day for Men 19-50 years
Protein	77% 43.2g	7.56% 4.24g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	198% 1786μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	147% 1473mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	41.5% 3.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	9.24% 39mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.13% 2.82μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	34% 1262g	7.2% 267g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Broccoli Raab have 7.9 times more Vitamin A, 125.2 times more Vitamin B1, 19.2 times more Vitamin B2, 5.2 times more Vitamin B3, 5.9 times more Vitamin B5, 13 times more Vitamin B6, 106.9 times more Vitamin B9, 260.2 times more Vitamin C, 4.1 times more Vitamin E and 786.8 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 Raw Broccoli Raab 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 Broccoli Raab vs Apricots, dried, sulfured, stewed, without added sugar:

• 300 calories of Broccoli Raab have 22 times more Calcium, 1.3 times more Copper, 8.8 times more Iron, 7.7 times more Magnesium, 18.4 times more Manganese, 11.3 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Selenium, 31.9 times more Sodium, 21.3 times more Zinc and 4.7 times more Water than Apricots, dried, sulfured, stewed, without added sugar.
• 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 Broccoli Raab have 10.5 times more Fat, more Omega 3, 4 times more Fiber and 10.2 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 300 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 2 times more Carbohydrate and 13.3 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab 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 Raw Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in 300 calories.