Comparing Nutrients in 1 kilogram Avocados VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	55% 1600kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	105% 136g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	176% 128g	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	1.66% 1.2g	62% 45g	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	% 3.7g	% 42g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 41g	g per day for Men 19-50 years
Fiber	176% 67g	2.63% 1g	38g per day for Men 19-50 years
Protein	35.7% 20g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	28.5% 0.37mg	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	203% 810μg	2.5% 10μg	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	330% 297mg	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	138% 20.7mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	12% 120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	7.83% 0.18mg	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	74.3% 520mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	19.8% 732g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Apricot nectar, canned, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Apricot nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Avocados vs Apricot nectar, canned, with added ascorbic acid:

• 1 kilogram of Avocados has 8.7 times more Vitamin B2, 11.6 times more Vitamin B3, 34.8 times more Vitamin B5, 6.9 times more Vitamin B6, 81 times more Vitamin B9, 5 times more Vitamin E and 17.5 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• While 1 kg of Apricot nectar, canned, with added ascorbic acid contains 3 times more Vitamin C than Raw Avocados.
• Both Avocados and Apricot nectar, canned, with added ascorbic acid provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Avocados as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Apricot nectar, canned, with added ascorbic acid:

• 1 kilogram of Avocados has 10 times more Copper, 5.5 times more Iron, 5.8 times more Magnesium, 7.9 times more Manganese, 10.4 times more Phosphorus, 7.2 times more Potassium and 21.3 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Avocados as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 2.9 times more Energy, 32.6 times more Fat, 64.4 times more Saturated Fat, more Omega 3, 19.2 times more Omega 6, 67 times more Fiber and 11.8 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 1 kg of Apricot nectar, canned, with added ascorbic acid contains 1.6 times more Carbohydrate, 19.4 times more Sugars and 37.4 times more Fructose than Raw Avocados.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein