Comparing Nutrients in 14 ounces Valencia Oranges VS Raw Sulfured Dried Apricots

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	6.7% 194kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	191% 249g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	76.2% 29g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	16% 159mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	136% 4612mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dried Apricots per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Raw Sulfured Dried Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have 5.8 times more Vitamin B1, 3.9 times more Vitamin B9 and 48.5 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 14 oz of Raw Sulfured Dried Apricots contain 15 times more Vitamin A, 1.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 2.8 times more Water than Raw Sulfured Dried Apricots.
• While 14 oz of Raw Sulfured Dried Apricots contain 1.4 times more Calcium, 9.3 times more Copper, 29.6 times more Iron, 3.2 times more Magnesium, 10.2 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sulfured Dried Apricots contain 4.9 times more Energy, 5.3 times more Carbohydrate, 2.9 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.