Comparing Nutrients in 5 ounces Broccoli Raab VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.15% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	24% 31.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	38.3% 27.7g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	5.56% 0.072mg	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	29.4% 118μg	1.06% 4.25μg	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	32% 28.6mg	0.47% 0.43mg	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	15.3% 2.3mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	19% 0.17mg	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	38% 3.03mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	5.1% 0.12mg	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	14.8% 103mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Apricots, dried, sulfured, stewed, without added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Apricots, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Apricots, dried, sulfured, stewed, without added sugar:

• 5 ounces of Broccoli Raab have 2 times more Vitamin A, 32.4 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 27.7 times more Vitamin B9, 67.3 times more Vitamin C and 203.6 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• Both Broccoli Raab and Apricots, dried, sulfured, stewed, without added sugar provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Apricots, dried, sulfured, stewed, without added sugar:

• 5 ounces of Broccoli Raab have 5.7 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 2.9 times more Phosphorus, 8.3 times more Sodium, 5.5 times more Zinc and 1.2 times more Water than Apricots, dried, sulfured, stewed, without added sugar.
• While 5 oz of Apricots, dried, sulfured, stewed, without added sugar contain 2.9 times more Copper and 2.1 times more Potassium than Raw Broccoli Raab.
• 5 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3 and 2.6 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 5 oz of Apricots, dried, sulfured, stewed, without added sugar contain 3.9 times more Energy, 7.8 times more Carbohydrate and 51.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in five ounces.