Comparing Nutrients in 5 ounces Boiled Broccoli VS Canned Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Boiled Broccoli	Canned Apricots	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	36.5% 26.4g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10% 3.83g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Apricots	Recommended Dietary Allowance
Vitamin A	12% 109μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	6% 0.078mg	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	38.3% 153μg	0.71% 2.83μg	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	102% 92mg	4.9% 4.4mg	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	13.7% 2.06mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Apricots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	13.6% 95mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Apricots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Canned Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Canned Apricots:

• 5 ounces of Boiled Broccoli have 3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B6, 54 times more Vitamin B9, 20.9 times more Vitamin C, 1.6 times more Vitamin E and 42.8 times more Vitamin K than Canned Apricots.
• While 5 oz of Apricots Canned in Heavy Syrup, Drained contain 1.9 times more Vitamin A than Boiled and Drained Broccoli.
• 5 ounces of Canned Apricots have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Canned Apricots:

• 5 ounces of Boiled Broccoli have 4 times more Calcium, 2.2 times more Iron, 3 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 16 times more Selenium, 10.3 times more Sodium and 4.1 times more Zinc than Canned Apricots.
• While 5 oz of Apricots Canned in Heavy Syrup, Drained contain 1.6 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Apricots contain similar levels of Water per five ounces.
• 5 ounces of Canned Apricots lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have more Omega 3, 1.2 times more Fiber and 3.7 times more Protein than Canned Apricots.
• While 5 oz of Apricots Canned in Heavy Syrup, Drained contain 2.4 times more Energy, 3 times more Carbohydrate and 13.4 times more Sugars than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Apricots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Apricots Canned in Heavy Syrup, Drained provide inadequate amounts of Omega 6 in five ounces.