Comparing Nutrients in 14 ounces Apricots, canned, light syrup pack, with skin, solids and liquids VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Energy	8.62% 250kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	200% 64g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	81.5% 59g	12.8% 9.25g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Vitamin A	29% 262μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	31% 0.4mg	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% 7.94μg	22% 87.3μg	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	12% 10.7mg	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% 2.4mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	769% 6.9mg	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	19.3% 1.55mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	211% 4.85mg	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	7.37% 51.6mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	146% 16mg	11mg per day for Men 19-50 years
Water	8.86% 328g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, light syrup pack, with skin, solids and liquids VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, canned, light syrup pack, with skin, solids and liquids versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids vs Brazilnuts:

• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have more Vitamin A and 3.9 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 38.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 11 times more Vitamin B9 and 9.4 times more Vitamin E than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Apricots, canned, light syrup pack, with skin, solids and liquids vs Brazilnuts:

• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have 24.1 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 14.5 times more Calcium, 22.1 times more Copper, 6.2 times more Iron, 47 times more Magnesium, 23.5 times more Manganese, 55.8 times more Phosphorus, 4.8 times more Potassium, 19170 times more Selenium and 36.9 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have 1.4 times more Carbohydrate and 6.4 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10.5 times more Energy, 1342 times more Fat, 5378 times more Saturated Fat, more Omega 3, 2436.3 times more Omega 6, 4.7 times more Fiber and 27 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 14 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein