Comparing Nutrients in 1 kilogram Apricots VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Apricots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	16.6% 480kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	127% 92g	34% 24.6g	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	13% 9.4g	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	% 23.7g	NA	g per day for Men 19-50 years
Sucrose	% 58.7g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	25% 14g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Apricots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	107% 960μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	86% 1.12mg	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	22.5% 90μg	20% 80μg	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	111% 100mg	22.2% 20mg	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	59.3% 8.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 130mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	114% 1.03mg	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	48.8% 3.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	196% 4.5mg	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	33% 230mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.3% 864g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Apricots has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5 times more Vitamin C and 1.2 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 6.4 times more Vitamin A, 2.1 times more Vitamin B6 and 3 times more Vitamin K than Raw Apricots.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Apricots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricots vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Apricots has 1.5 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 5.8 times more Manganese, 240 times more Sodium and 1.5 times more Zinc than Raw Apricots.
• Both Apricots and Canned Carrots with Liquids and Salt contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Apricots lack sufficient amounts of Calcium and Zinc
• Both Raw Apricots as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricots has 2.1 times more Carbohydrate, 3.8 times more Sugars and 2.4 times more Protein than Canned Carrots with Liquids and Salt.
• Both Apricots and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Apricots as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.