Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Raw Sulfured Dried Apricots	Carrots	Recommended Dietary Allowance
Energy	33% 957kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	29.2% 38g	130g per day for Men 19-50 years
Sugars	293% 212g	26% 19g	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	68.4% 49.6g	3% 2.2g	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	% 131g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 31.3g	% 14.2g	g per day for Men 19-50 years
Fiber	76.2% 29g	29.2% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Carrots	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	19% 75.4μg	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	4.4% 3.97mg	26% 23.4mg	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	115% 17mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Carrots	Recommended Dietary Allowance
Calcium	22% 218mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	132% 10.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	24.7% 0.57mg	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	40.3% 282mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.3% 123g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Carrots:

• Raw Sulfured Dried Apricots have 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.6 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 4.6 times more Vitamin A, 4.4 times more Vitamin B1, 1.9 times more Vitamin B9, 5.9 times more Vitamin C and 4.3 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Raw Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Sulfured Dried Apricots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Carrots:

• Raw Sulfured Dried Apricots have 1.7 times more Calcium, 7.6 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 3.6 times more Potassium, 22 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.9 times more Sodium and 2.9 times more Water than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 5.9 times more Energy, 6.5 times more Carbohydrate, 11.3 times more Sugars, 22.7 times more Fructose, 2.6 times more Fiber and 3.6 times more Protein than Raw Carrots.
• Both Raw Sulfured Dried Apricots as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.