Comparing Nutrients in 1 pound Apricots VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Apricots	Dried Butternuts	Recommended Dietary Allowance
Energy	7.5% 218kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	42% 54.7g	130g per day for Men 19-50 years
Sugars	58% 42g	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	5.9% 4.26g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 26.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	56% 21.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Apricots	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	48.4% 435μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	195% 2.54mg	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	10.2% 41μg	75% 299μg	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	50.4% 45.4mg	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Dried Butternuts	Recommended Dietary Allowance
Calcium	5.9% 59mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	227% 2.04mg	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	22% 1.77mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	1294% 29.8mg	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	15% 104mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Apricots versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apricots vs Dried Butternuts:

• 1 pound of Apricots has 16 times more Vitamin A and 3.1 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 12.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5, 10.4 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Apricots.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Apricots as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots vs Dried Butternuts:

• 1 pound of Apricots has 25.9 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.1 times more Calcium, 5.8 times more Copper, 10.3 times more Iron, 23.7 times more Magnesium, 85.2 times more Manganese, 19.4 times more Phosphorus, 1.6 times more Potassium, 172 times more Selenium and 15.7 times more Zinc than Raw Apricots.
• 1 pound of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 12.8 times more Energy, 146.1 times more Fat, 48.4 times more Saturated Fat, more Omega 3, 438 times more Omega 6, 2.4 times more Fiber and 17.8 times more Protein than Raw Apricots.
• Both Apricots and Dried Butternuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apricots provide inadequate amounts of Energy, Omega 3 and Omega 6