Comparing Nutrients in 500 calories Boiled Broccoli VS Apricots

Weight per 500 calories

• Boiled Broccoli: 1429g
• Apricots: 1042g

Raw Apricots 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?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Apricots	10%	7%	83%

Macro Nutrients

	Boiled Broccoli	Apricots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.2% 4.06g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.88% 0.28g	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	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	89% 116g	130g per day for Men 19-50 years
Sugars	27.4% 20g	133% 96g	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	13.5% 9.8g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 61g	g per day for Men 19-50 years
Fiber	124% 47g	55% 21g	38g per day for Men 19-50 years
Protein	60.7% 34g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Apricots	Recommended Dietary Allowance
Vitamin A	122% 1100μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	50% 2.5mg	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	23.4% 94μg	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	116% 104mg	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	62% 9.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Apricots	Recommended Dietary Allowance
Calcium	57% 571mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	90% 0.81mg	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	50.8% 4.06mg	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	35% 0.8mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	79.4% 2698mg	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	0.69% 10.4mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	24.3% 899g	3700g per day for Men 19-50 years

Boiled Broccoli VS Apricots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Apricots?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Apricots:

• 500 calories of Boiled Broccoli have 2.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 5.1 times more Vitamin B6, 16.5 times more Vitamin B9, 8.9 times more Vitamin C, 2.2 times more Vitamin E and 58.6 times more Vitamin K than Apricots.
• Both Boiled Broccoli and Apricots provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Broccoli as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Apricots:

• 500 calories of Boiled Broccoli have 4.2 times more Calcium, 2.4 times more Iron, 2.9 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 21.9 times more Selenium, 56.2 times more Sodium, 3.1 times more Zinc and 1.4 times more Water than Apricots.
• Both Boiled Broccoli and Apricots contain similar levels of Copper per 500 calories.
• 500 calories of Apricots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have more Omega 3, 2.3 times more Fiber and 2.3 times more Protein than Apricots.
• While 500 kcal of Raw Apricots contain 4.8 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Apricots offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of Apricots provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Apricots provide inadequate amounts of Omega 6 in 500 calories.