Comparing Nutrients in 7 ounces Broccoli VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Broccoli	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21% 27g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	35% 25.4g	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	1.86% 1.35g	12.3% 8.9g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 8.16g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	10% 5.6g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.65% 0.073mg	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	31.3% 125μg	0.5% 2μg	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	197% 177mg	65.5% 59mg	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	10.3% 1.55mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	4.2% 0.038mg	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	18% 1.45mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.55% 0.036mg	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	18.7% 131mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Apricot nectar, canned, with added ascorbic acid:

• Raw Broccoli has 1.9 times more Vitamin A, 7.8 times more Vitamin B2, 4.3 times more Vitamin B3, 14.3 times more Vitamin B5, 4.7 times more Vitamin B6, 63 times more Vitamin B9, 3 times more Vitamin C, 1.9 times more Vitamin E and 84.7 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• Both Raw Broccoli and Apricot nectar, canned, with added ascorbic acid have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Apricot nectar, canned, with added ascorbic acid:

• Raw Broccoli has 4.3 times more Calcium, 2.6 times more Copper, 7.3 times more Iron, 4.2 times more Magnesium, 11.7 times more Manganese, 13.2 times more Phosphorus, 4.7 times more Potassium, more Selenium, 4.1 times more Sodium and 13.7 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Raw Broccoli and Apricot nectar, canned, with added ascorbic acid have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3, 26 times more Fiber and 16.6 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While Apricot nectar, canned, with added ascorbic acid contains 1.6 times more Energy, 2.1 times more Carbohydrate, 7.5 times more Sugars and 6.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.