Comparing Nutrients in 500 calories Boiled Broccoli VS Apricots, canned, juice pack, with skin, solids and liquids

Weight per 500 calories

• Boiled Broccoli: 1429g
• Apricots, canned, juice pack, with skin, solids and liquids: 1042g

Apricots, canned, juice pack, with skin, solids and liquids have 1.4 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Apricots, canned, juice pack, with skin, solids and liquids	5%	1%	94%

Macro Nutrients

	Boiled Broccoli	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.098% 0.031g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	99% 129g	130g per day for Men 19-50 years
Sugars	27.4% 20g	154% 112g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	44% 16.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	11.7% 6.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	122% 1100μg	98% 885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	43.3% 0.56mg	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	386% 1543μg	5.2% 21μg	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	1030% 927mg	56.7% 51mg	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	138% 20.7mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	57% 571mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	62.5% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	23.6% 0.54mg	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	137% 957mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	24.4% 902g	3700g per day for Men 19-50 years

Boiled Broccoli VS Apricots, Canned, Juice Pack, With Skin, Solids And Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Broccoli have 1.2 times more Vitamin A, 4.8 times more Vitamin B1, 8.9 times more Vitamin B2, 2.2 times more Vitamin B3, 9.2 times more Vitamin B5, 5.1 times more Vitamin B6, 74.1 times more Vitamin B9, 18.2 times more Vitamin C, 3.3 times more Vitamin E and 88 times more Vitamin K than Apricots, canned, juice pack, with skin, solids and liquids.
• 500 calories of Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Apricots, canned, juice pack, with skin, solids and liquids:

• 500 calories of Boiled Broccoli have 4.6 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 21.9 times more Selenium, 14.1 times more Sodium, 5.6 times more Zinc and 1.4 times more Water than Apricots, canned, juice pack, with skin, solids and liquids.
• 500 calories of Apricots, canned, juice pack, with skin, solids and liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have more Omega 3, 2.8 times more Fiber and 5.2 times more Protein than Apricots, canned, juice pack, with skin, solids and liquids.
• While 500 kcal of Apricots, canned, juice pack, with skin, solids and liquids contain 1.3 times more Carbohydrate and 5.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Apricots, canned, juice pack, with skin, solids and liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.