Comparing Nutrients in 14 ounces Oranges VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	6.43% 187kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	191% 249g	130g per day for Men 19-50 years
Sugars	51% 37g	293% 212g	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	68.4% 49.6g	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	% 131g	g per day for Men 19-50 years
Sucrose	NA	% 31.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	76.2% 29g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	79.4% 714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	43.7% 0.57mg	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	29.8% 119μg	9.92% 39.7μg	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	235% 211mg	4.4% 3.97mg	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	4.76% 0.71mg	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	16% 159mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	151% 1.36mg	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	4.96% 0.4mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	40.6% 0.93mg	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	7.94% 55.6mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	136% 4612mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.3% 344g	3.3% 123g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.8 times more Vitamin B1, 3 times more Vitamin B9 and 53.2 times more Vitamin C than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 16.4 times more Vitamin A, 1.9 times more Vitamin B2, 9.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 24.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 2.8 times more Water than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 1.4 times more Calcium, 7.6 times more Copper, 26.6 times more Iron, 3.2 times more Magnesium, 9.4 times more Manganese, 5.1 times more Phosphorus, 6.4 times more Potassium, 4.4 times more Selenium and 5.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots contain 5.1 times more Energy, 5.3 times more Carbohydrate, 5.7 times more Sugars, 3 times more Fiber and 3.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Sulfured Dried Apricots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.