Comparing Nutrients in 1 kilogram Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	17% 490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	42% 16g	58% 22g	38g per day for Men 19-50 years
Protein	10.7% 6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	71% 640μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	60.8% 0.79mg	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	5% 20μg	85% 340μg	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	44.4% 40mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	43.3% 0.39mg	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	37.5% 3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	12.6% 0.29mg	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	17% 120mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, extra light syrup pack, with skin, solids and liquids versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Navel Oranges:

• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids has 5.3 times more Vitamin A and 1.4 times more Vitamin B3 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 17 times more Vitamin B9 and 14.8 times more Vitamin C than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Navel Oranges:

• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids has 2.3 times more Iron and 1.8 times more Manganese than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 4.3 times more Calcium, 1.8 times more Magnesium and 1.9 times more Phosphorus than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Navel Oranges contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navel Oranges contains 1.4 times more Fiber than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.