Comparing Nutrients in 1 pound Canned Apricots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Apricots	3%	1%	96%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Apricots	Carrots	Recommended Dietary Allowance
Energy	13% 376kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	117% 84.6g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Apricots	Carrots	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.27% 9.07μg	21.5% 86μg	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	15.6% 14mg	29.7% 26.8mg	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	27% 4.04mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Apricots	Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	28.2% 0.65mg	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	8.42% 59mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Apricots vs Carrots:

• Apricots Canned in Heavy Syrup, Drained have 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 5.7 times more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.5 times more Vitamin B6, 9.5 times more Vitamin B9, 1.9 times more Vitamin C and 4 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Apricots vs Carrots:

• Apricots Canned in Heavy Syrup, Drained have 2.2 times more Copper than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 1.7 times more Magnesium, 2.7 times more Phosphorus, 2.2 times more Potassium, 17.3 times more Sodium and 2.2 times more Zinc than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Raw Carrots have similar amounts of Iron and Water per 1 lb.
• Both Apricots Canned in Heavy Syrup, Drained as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Apricots Canned in Heavy Syrup, Drained have 2 times more Energy, 2.2 times more Carbohydrate and 3.9 times more Sugars than Raw Carrots.
• While Raw Carrots contain 1.5 times more Protein than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Apricots Canned in Heavy Syrup, Drained as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.