Comparing Nutrients in 1 kilogram Valencia Oranges VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	17% 490kcal	83% 2410kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	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	65.8% 25g	192% 73g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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

	Valencia Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	342% 11620mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dried Apricots per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges 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 Valencia Oranges vs Raw Sulfured Dried Apricots:

• 1 kilogram of Valencia Oranges has 5.8 times more Vitamin B1, 3.9 times more Vitamin B9 and 48.5 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 15 times more Vitamin A, 1.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Raw Sulfured Dried Apricots:

• 1 kilogram of Valencia Oranges has 2.8 times more Water than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 1.4 times more Calcium, 9.3 times more Copper, 29.6 times more Iron, 3.2 times more Magnesium, 10.2 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sulfured Dried Apricots contains 4.9 times more Energy, 5.3 times more Carbohydrate, 2.9 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.