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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Oranges with Peel	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	21.7% 630kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.03% 0.33g	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	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	119% 155g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 42g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	118% 45g	2.63% 1g	38g per day for Men 19-50 years
Protein	23.2% 13g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	70% 700mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	21% 0.19mg	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	100% 8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23% 856g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Apricot nectar, canned, with added ascorbic acid:

• 1 kilogram of Oranges with Peel has 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 8.3 times more Vitamin B5, 2.5 times more Vitamin B6, 30 times more Vitamin B9 and 2.4 times more Vitamin C than Apricot nectar, canned, with added ascorbic acid.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 6.4 times more Calcium, 3 times more Copper, 8 times more Iron, 2.8 times more Magnesium, 4.4 times more Phosphorus and 2.9 times more Potassium than Apricot nectar, canned, with added ascorbic acid.
• Both Oranges with Peel and Apricot nectar, canned, with added ascorbic acid contain similar levels of Water per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 45 times more Fiber and 7.6 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Oranges with Peel and Apricot nectar, canned, with added ascorbic acid offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.