Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Cooked Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	34% 44g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	53.6% 39g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	50% 450μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	8.37% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	7.8% 0.1mg	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	35.2% 141μg	1.5% 5.95μg	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	81.6% 73.4mg	0.66% 0.6mg	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	33.5% 5.02mg	20.2% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	26.7% 0.24mg	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	31.5% 2.52mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	7.16% 0.16mg	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	23.2% 163mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Apricots, dried, sulfured, stewed, without added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 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 7 ounces of Cooked Broccoli Raab vs Apricots, dried, sulfured, stewed, without added sugar:

• 7 ounces of Cooked Broccoli Raab have 3.5 times more Vitamin A, 33.8 times more Vitamin B1, 5.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 23.7 times more Vitamin B9, 123.3 times more Vitamin C, 1.7 times more Vitamin E and 232.7 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Apricots, dried, sulfured, stewed, without added sugar:

• 7 ounces of Cooked Broccoli Raab have 6.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Selenium, 14 times more Sodium, 3.9 times more Zinc and 1.2 times more Water than Apricots, dried, sulfured, stewed, without added sugar.
• While 7 oz of Apricots, dried, sulfured, stewed, without added sugar contain 1.6 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Apricots, dried, sulfured, stewed, without added sugar contain similar levels of Potassium per seven ounces.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Omega 3 and 3.2 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 7 oz of Apricots, dried, sulfured, stewed, without added sugar contain 3.4 times more Energy, 7.1 times more Carbohydrate and 31.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in seven ounces.