Comparing Nutrients in 7 ounces Boiled Broccoli VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	96% 124g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	146% 106g	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	2.03% 1.47g	34.2% 25g	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	% 0.97g	% 65.7g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 15.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	38% 14.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	17% 153μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	22% 0.28mg	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	53.6% 214μg	4.96% 20μg	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	143% 129mg	2.2% 2mg	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	19% 2.88mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	20.3% 0.47mg	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	19% 133mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Raw Sulfured Dried Apricots per 7 oz

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

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

• 7 ounces of Boiled Broccoli have 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 10.8 times more Vitamin B9, 64.9 times more Vitamin C and 45.5 times more Vitamin K than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 2.3 times more Vitamin A, 4.7 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dried Apricots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 4.1 times more Sodium and 2.9 times more Water than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 1.4 times more Calcium, 5.6 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 4 times more Potassium and 1.4 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raw Sulfured Dried Apricots contain similar levels of Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3 than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 6.9 times more Energy, 8.7 times more Carbohydrate, 38.4 times more Sugars, 16.9 times more Fructose, 2.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in seven ounces.