Comparing Nutrients in 1 kilogram Apricot nectar, canned, with added ascorbic acid VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Energy	19.3% 560kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	90% 118g	130g per day for Men 19-50 years
Sugars	176% 128g	129% 94g	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	62% 45g	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	% 42g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	63% 24g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	46% 0.6mg	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	2.5% 10μg	75% 300μg	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	330% 297mg	591% 532mg	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	27.3% 4.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	50% 0.45mg	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	12.5% 1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	11% 0.25mg	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	7.14% 50mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23% 856g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apricot nectar, canned, with added ascorbic acid vs Oranges:

• Apricot nectar, canned, with added ascorbic acid has 1.5 times more Vitamin A, 2.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B5, 1.6 times more Vitamin B6, 30 times more Vitamin B9 and 1.8 times more Vitamin C than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apricot nectar, canned, with added ascorbic acid vs Oranges:

• Raw Oranges contain 3.6 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus and 2.7 times more Potassium than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Raw Oranges have similar amounts of Iron and Water per 1 kg.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Apricot nectar, canned, with added ascorbic acid has 1.4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 24 times more Fiber and 5.5 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.