Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Apricots, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	44.7% 58g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.7% 0.2mg	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	33.2% 133μg	0% 0μg	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	124% 112mg	3.1% 2.78mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	30.4% 0.27mg	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	20% 1.6mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	7.6% 0.17mg	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% 99mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Apricots, dried, sulfured, stewed, with added sugar:

• Frozen Chopped Broccoli, Unprepared has 10.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9 and 40.3 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 2.1 times more Vitamin A and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Apricots, dried, sulfured, stewed, with added sugar:

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 3.3 times more Manganese, 1.3 times more Phosphorus, 8 times more Sodium, 2 times more Zinc and 1.3 times more Water than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 3.6 times more Copper, 1.9 times more Iron and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Apricots, dried, sulfured, stewed, with added sugar have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Protein than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 4.3 times more Energy, 6.1 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.