Comparing Nutrients in 500 calories Apricots, canned, water pack, with skin, solids and liquids VS Frozen Chopped Broccoli

Weight per 500 calories

• Apricots, canned, water pack, with skin, solids and liquids: 1852g
• Frozen Chopped Broccoli: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Apricots, canned, water pack, with skin, solids and liquids or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	70.7% 92g	130g per day for Men 19-50 years
Sugars	122% 88.7g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78% 29.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	202% 1815μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	192% 2.5mg	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	9.26% 37μg	322% 1288μg	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	70% 63mg	1205% 1085mg	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	74% 11mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15% 148mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	81% 0.73mg	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	74% 5.93mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	246% 5.65mg	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	34.4% 241mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	46.2% 1710g	47.5% 1759g	3700g per day for Men 19-50 years

Apricots, Canned, Water Pack, With Skin, Solids And Liquids VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apricots, canned, water pack, with skin, solids and liquids or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Apricots, canned, water pack, with skin, solids and liquids vs Frozen Chopped Broccoli:

• 500 calories of Apricots, canned, water pack, with skin, solids and liquids have 1.8 times more Vitamin A than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B5, 2.5 times more Vitamin B6, 34.8 times more Vitamin B9, 17.2 times more Vitamin C, 2.1 times more Vitamin E and 38.3 times more Vitamin K than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apricots, canned, water pack, with skin, solids and liquids vs Frozen Chopped Broccoli:

• 500 calories of Apricots, canned, water pack, with skin, solids and liquids have 2.1 times more Copper than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 7.3 times more Calcium, 2.6 times more Iron, 2.7 times more Magnesium, 5.8 times more Manganese, 4 times more Phosphorus, 29.1 times more Selenium, 8.3 times more Sodium and 4.5 times more Zinc than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Frozen Chopped Broccoli contain similar levels of Potassium and Water per 500 calories.
• 500 calories of Apricots, canned, water pack, with skin, solids and liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apricots, canned, water pack, with skin, solids and liquids have 1.3 times more Carbohydrate and 3.4 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 1.9 times more Fiber and 4.1 times more Protein than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Apricots, canned, water pack, with skin, solids and liquids provide inadequate amounts of Omega 3
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.