Comparing Nutrients in 100 grams Raw Sulfured Dried Apricots VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Sulfured Dried Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.3% 241kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	73.7% 53.4g	2.03% 1.47g	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	17.2% 12.5g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	19.2% 7.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	20% 180μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.5% 0.18mg	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	2.5% 10μg	23.5% 94μg	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	1.1% 1mg	76% 68.3mg	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	29% 4.33mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.5% 55mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	4% 0.036mg	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	33.3% 2.66mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	11% 0.26mg	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	10% 71mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	34% 1162mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.83% 31g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Sulfured Dried Apricots vs Frozen Broccoli Spears:

• Raw Sulfured Dried Apricots have 3.2 times more Vitamin A, 5.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.2 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.4 times more Vitamin B9, 68.3 times more Vitamin C and 32.7 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Frozen Broccoli Spears have similar amounts of Vitamin B6 per 100 g.
• Both Raw Sulfured Dried Apricots as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Sulfured Dried Apricots vs Frozen Broccoli Spears:

• Raw Sulfured Dried Apricots have 1.3 times more Calcium, 9.5 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 1.2 times more Phosphorus and 4.6 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Sodium and 2.9 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Frozen Broccoli Spears have similar amounts of Manganese, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sulfured Dried Apricots have 8.3 times more Energy, 11.7 times more Carbohydrate, 36.4 times more Sugars and 2.4 times more Fiber than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Frozen Broccoli Spears have similar amounts of Protein per 100 g.
• Both Raw Sulfured Dried Apricots as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.