Comparing Nutrients in 7 ounces Apricots VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.3% 95kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	4.02% 2.9g	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	2.57% 1.87g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.6g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	21% 191μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	26.7% 0.35mg	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	4.47% 18μg	46.6% 187μg	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	22% 20mg	151% 136mg	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	11.8% 1.77mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.94% 0.071mg	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	9.67% 0.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	6.64% 0.15mg	22% 0.51mg	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	6.52% 45.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots vs Frozen Broccoli Spears:

• 7 ounces of Apricots have 1.7 times more Vitamin A and 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B6, 10.4 times more Vitamin B9, 6.8 times more Vitamin C, 1.5 times more Vitamin E and 30.7 times more Vitamin K than Raw Apricots.
• Both Apricots and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Apricots as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots vs Frozen Broccoli Spears:

• 7 ounces of Apricots have 2.2 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 19 times more Selenium and 1.7 times more Zinc than Raw Apricots.
• Both Apricots and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots have 2.1 times more Carbohydrate and 6.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 1.5 times more Fiber and 2.2 times more Protein than Raw Apricots.
• 7 ounces of Apricots provide inadequate amounts of Omega 3
• Both Raw Apricots as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Apricots VS Frozen Broccoli Spears

What are the health benefits of Apricots compared to Frozen Broccoli Spears?

Apricots are a good source of vitamin A, vitamin C, and dietary fiber, which can support eye health, immune function, and digestion. Frozen broccoli spears are rich in vitamin K, vitamin C, and folate, providing benefits for bone health, immune support, and cell growth. Both apricots and broccoli are nutrient-dense options to include in a balanced vegan diet.

Can I lose weight easier by eating more Apricots or Frozen Broccoli Spears?

Both apricots and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli spears are lower in calories and higher in fiber compared to apricots, which can help you feel fuller for longer and support weight loss. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that are beneficial for overall health. So, if weight loss is your goal, incorporating more frozen broccoli spears into your diet may be more beneficial than apricots.

Should I eat more Apricots or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both apricots and frozen broccoli spears are nutritious choices, but for muscle growth, focus on consuming more protein-rich foods like legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Incorporating a balanced mix of these plant-based protein sources into your diet will support muscle development and overall health.

What is the environmental impact of producing Apricots compared to Frozen Broccoli Spears?

Producing apricots generally has a higher environmental impact compared to frozen broccoli spears. Apricot production requires more water, pesticides, and land use, contributing to higher greenhouse gas emissions. On the other hand, broccoli is a more sustainable option as it requires less water and land, and has a lower carbon footprint. Choosing frozen broccoli spears over apricots can be a more environmentally friendly choice.