Comparing Nutrients in 5 ounces Apricots, dried, sulfured, stewed, with added sugar VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Apricots, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.52% 160kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	17% 152μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	0% 0μg	20% 79.4μg	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	2.2% 2mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	5.35% 0.048mg	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	27% 2.15mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	5.42% 0.12mg	13.7% 0.32mg	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	7.7% 54mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.62% 97g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, with added sugar VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricots, dried, sulfured, stewed, with added sugar versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apricots, dried, sulfured, stewed, with added sugar vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 2.1 times more Vitamin A and 1.9 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 11 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9 and 28.6 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricots, dried, sulfured, stewed, with added sugar vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 4.1 times more Copper, 2.5 times more Iron and 3.1 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Calcium, 2.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Water than Apricots, dried, sulfured, stewed, with added sugar.
• Both Apricots, dried, sulfured, stewed, with added sugar and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 4 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.6 times more Protein than Apricots, dried, sulfured, stewed, with added sugar.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.