Comparing Nutrients in 14 ounces Sweetened Frozen Apricots VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Apricots	3%	1%	96%
Avocados	5%	76%	19%

Macro Nutrients

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Energy	13.4% 389kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	76.6% 100g	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	23% 8.73g	70% 26.6g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Vitamin A	37% 333μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	39.7% 35.7mg	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

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	44.7% 3.57mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	10.8% 75.4mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	56.6% 1925mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Apricots VS Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Frozen Apricots versus 14 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Frozen Apricots vs Avocados:

• 14 ounces of Sweetened Frozen Apricots have 12 times more Vitamin A than Avocados.
• While 14 oz of Raw Avocados contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 4.3 times more Vitamin B6 and 40.5 times more Vitamin B9 than Sweetened Frozen Apricots.
• Both Sweetened Frozen Apricots and Avocados provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Avocados have insufficient amounts of Vitamin A
• Both Sweetened Frozen Apricots as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Frozen Apricots vs Avocados:

• 14 ounces of Sweetened Frozen Apricots have 1.6 times more Iron than Avocados.
• While 14 oz of Raw Avocados contain 3 times more Copper, 3.2 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 6.4 times more Zinc than Sweetened Frozen Apricots.
• 14 ounces of Sweetened Frozen Apricots lack sufficient amounts of Zinc
• Both Sweetened Frozen Apricots as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Frozen Apricots have 2.9 times more Carbohydrate than Avocados.
• While 14 oz of Raw Avocados contain 1.6 times more Energy, 146.6 times more Fat, 303.7 times more Saturated Fat, more Omega 3, 83.7 times more Omega 6, 3 times more Fiber and 2.9 times more Protein than Sweetened Frozen Apricots.
• 14 ounces of Sweetened Frozen Apricots provide inadequate amounts of Omega 3, Omega 6 and Protein