Comparing Nutrients in 7 ounces Broccoli Raab VS Apricots, canned, heavy syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Broccoli Raab	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	54.4% 39.4g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	29% 260μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.24% 0.11mg	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	41% 165μg	0.99% 3.97μg	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	44.5% 40mg	6.84% 6.15mg	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	21.4% 3.2mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	17% 0.15mg	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	53% 4.25mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	4.4% 0.1mg	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	20.7% 145mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Apricots, canned, heavy syrup pack, with skin, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 7 ounces of Broccoli Raab have 2.1 times more Vitamin A, 8.1 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 3.5 times more Vitamin B5, 3.2 times more Vitamin B6, 41.5 times more Vitamin B9, 6.5 times more Vitamin C, 2.7 times more Vitamin E and 101.8 times more Vitamin K than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Broccoli Raab as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 7 ounces of Broccoli Raab have 12 times more Calcium, 7.1 times more Iron, 3.1 times more Magnesium, 7.7 times more Manganese, 6.1 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Sodium and 7 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 1.9 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Apricots, canned, heavy syrup pack, with skin, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 1.7 times more Fiber and 6 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 3.8 times more Energy, 7.5 times more Carbohydrate and 52.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.