Comparing Nutrients in 14 ounces Apricots, dehydrated (low-moisture), sulfured, stewed VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%
Avocados	5%	76%	19%

Macro Nutrients

	Apricots, dehydrated (low-moisture), sulfured, stewed	Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.66% 0.48g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	NA	70% 26.6g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Apricots, dehydrated (low-moisture), sulfured, stewed	Avocados	Recommended Dietary Allowance
Vitamin A	97% 873μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	78.5% 1.02mg	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	80.4% 321μg	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	31.3% 28mg	44% 39.7mg	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	NA	54.8% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dehydrated (low-moisture), sulfured, stewed	Avocados	Recommended Dietary Allowance
Calcium	9.53% 95mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	83.8% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.69% 27.8μg	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	123% 9.84mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	24.5% 0.56mg	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	35% 246mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	56.6% 1925mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	6.82% 252g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dehydrated (low-moisture), sulfured, stewed VS Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed vs Avocados:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 31.4 times more Vitamin A than Avocados.
• While 14 oz of Raw Avocados contain 5.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 40.5 times more Vitamin B9 and 1.4 times more Vitamin C than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Avocados provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Avocados have insufficient amounts of Vitamin A
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricots, dehydrated (low-moisture), sulfured, stewed vs Avocados:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 2 times more Calcium, 4.5 times more Iron and 1.5 times more Potassium than Avocados.
• While 14 oz of Raw Avocados contain 1.6 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Avocados contain similar levels of Copper, Magnesium, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 3.8 times more Carbohydrate than Avocados.
• While 14 oz of Raw Avocados contain 1.3 times more Energy, 61.1 times more Fat, 125.1 times more Saturated Fat and 35.6 times more Omega 6 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Avocados offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6