Comparing Nutrients in 1 kilogram Apricots VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Apricots	Oranges with Peel	Recommended Dietary Allowance
Energy	16.6% 480kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	127% 92g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	25% 14g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Apricots	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	107% 960μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.3% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.3% 864g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Apricots has 7.4 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Apricots.
• Both Apricots and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Apricots as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Apricots vs Oranges with Peel :

• 1 kilogram of Apricots has 1.4 times more Copper and 1.3 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.4 times more Calcium, 2.1 times more Iron and 1.4 times more Magnesium than Raw Apricots.
• Both Apricots and Oranges with Peel contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Apricots lack sufficient amounts of Calcium
• Both Raw Apricots as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.3 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Fiber than Raw Apricots.
• Both Apricots and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Apricots provide inadequate amounts of Energy
• Both Raw Apricots as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.