Comparing Nutrients in 7 ounces Raw Sulfured Dried Apricots VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Sulfured Dried Apricots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	146% 106g	3.7% 2.68g	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	34.2% 25g	2.27% 1.65g	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	% 65.7g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.73g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	20% 0.26mg	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	4.96% 20μg	33.2% 133μg	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	124% 112mg	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	57.3% 8.6mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	8.38% 0.075mg	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	66% 5.28mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	25.4% 0.58mg	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	20% 141mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	68% 2306mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Sulfured Dried Apricots vs Frozen Chopped Broccoli:

• Raw Sulfured Dried Apricots have 3.5 times more Vitamin A, 5.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 6.7 times more Vitamin B9, 56.4 times more Vitamin C and 26.2 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Sulfured Dried Apricots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Sulfured Dried Apricots vs Frozen Chopped Broccoli:

• Raw Sulfured Dried Apricots have 9 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 5.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Manganese, 1.3 times more Selenium, 2.4 times more Sodium and 3 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sulfured Dried Apricots have 9.3 times more Energy, 13.1 times more Carbohydrate, 39.6 times more Sugars, 15.1 times more Fructose, 2.4 times more Fiber and 1.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.