Comparing Nutrients in 1 kilogram Apricots VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Apricots	Oranges	Recommended Dietary Allowance
Energy	16.6% 480kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	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	4.53% 0.77g	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	85.5% 111g	90% 118g	130g per day for Men 19-50 years
Sugars	127% 92g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	25% 14g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Apricots	Oranges	Recommended Dietary Allowance
Vitamin A	107% 960μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	22.5% 90μg	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	111% 100mg	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	59.3% 8.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	48.8% 3.9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	33% 230mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.3% 864g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apricots vs Oranges:

• Raw Apricots have 8.7 times more Vitamin A, 2.1 times more Vitamin B3, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.9 times more Vitamin B1, 3.3 times more Vitamin B9 and 5.3 times more Vitamin C than Raw Apricots.
• Both Raw Apricots and Raw Oranges have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Apricots as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apricots vs Oranges:

• Raw Apricots have 1.7 times more Copper, 3.9 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium than Raw Apricots.
• Both Raw Apricots and Raw Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Apricots as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apricots have 1.5 times more Protein than Raw Oranges.
• Both Raw Apricots and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Raw Apricots as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.