Comparing Nutrients in 14 ounces Navel Oranges VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Navel Oranges	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	67.6% 88g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	107% 77.7g	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	12.3% 8.93g	NA	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.6% 0.2mg	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	33.7% 135μg	2.98% 12μg	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	261% 235mg	1.32% 1.2mg	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	3.97% 0.6mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	17% 171mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	53.4% 0.48mg	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	6.45% 0.52mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	14.3% 0.33mg	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	13% 91mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Apricots, dried, sulfured, stewed, without added sugar:

• Raw Navel Oranges have 13.6 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9 and 197 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 5.3 times more Vitamin A, 2.2 times more Vitamin B3 and 10.2 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Apricots, dried, sulfured, stewed, without added sugar:

• Raw Navel Oranges have 2.3 times more Calcium than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 3.1 times more Copper, 7.2 times more Iron, 2.9 times more Manganese, 2.5 times more Potassium, more Selenium and 1.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Apricots, dried, sulfured, stewed, without added sugar contain 1.7 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Fiber per 14 oz.
• Both Raw Navel Oranges as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.