Comparing Nutrients in 1 kilogram Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, without skin, solids and liquids	2%	1%	97%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	28.6% 830kcal	83% 2410kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	482% 626g	130g per day for Men 19-50 years
Sugars	NA	737% 534g	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	172% 125g	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	% 331g	g per day for Men 19-50 years
Sucrose	NA	% 79g	g per day for Men 19-50 years
Fiber	42% 16g	192% 73g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	69% 620μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	110% 1.43mg	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	25% 100μg	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	31% 28mg	11% 10mg	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	289% 43.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	9% 90mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	381% 3.43mg	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	53.8% 4.3mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	102% 2.35mg	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	18.6% 130mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	342% 11620mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	21% 777g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Raw Sulfured Dried Apricots per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, heavy syrup pack, without skin, solids and liquids versus 1 kg of Raw Sulfured Dried Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Raw Sulfured Dried Apricots:

• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids has 2.8 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 2.9 times more Vitamin A, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 5 times more Vitamin B9 than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin C
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Raw Sulfured Dried Apricots:

• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids has 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 6.1 times more Calcium, 5.3 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 4.6 times more Manganese, 5.5 times more Phosphorus, 8.7 times more Potassium and 3.9 times more Zinc than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sulfured Dried Apricots contains 2.9 times more Energy, 2.9 times more Carbohydrate, 4.6 times more Fiber and 6.6 times more Protein than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in one kilogram.