Comparing Nutrients in 300 calories Apricots, canned, extra heavy syrup pack, without skin, solids and liquids VS Raw Sulfured Dehydrated Apricots

Weight per 300 calories

• Apricots, canned, extra heavy syrup pack, without skin, solids and liquids: 313g
• Raw Sulfured Dehydrated Apricots: 94g

Raw Sulfured Dehydrated Apricots have 3.3 times more energy per unit of mass than Apricots, canned, extra heavy syrup pack, without skin, solids and liquids, which is high in comparison to other foods. Apricots, canned, extra heavy syrup pack, without skin, solids and liquids having average energy density.

Which food has more nutrients per 300 calories - Apricots, canned, extra heavy syrup pack, without skin, solids and liquids or Raw Sulfured Dehydrated Apricots?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	2%	0%	98%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.7g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	NA	38g per day for Men 19-50 years
Protein	3.07% 1.7g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	66% 593μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.36% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	37.5% 0.49mg	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	1.56% 6.25μg	0.94% 3.75μg	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	8.33% 7.5mg	9.9% 8.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	60% 0.54mg	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	24.2% 1.94mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	15% 0.35mg	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	6.7% 47mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.7% 40.6mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	6.28% 232g	0.19% 7.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apricots, canned, extra heavy syrup pack, without skin, solids and liquids vs Raw Sulfured Dehydrated Apricots:

• Apricots, canned, extra heavy syrup pack, without skin, solids and liquids have 1.2 times more Vitamin B1 than Raw Sulfured Dehydrated Apricots.
• While Raw Sulfured Dehydrated Apricots contain 2.6 times more Vitamin A, 2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.9 times more Vitamin B6 than Apricots, canned, extra heavy syrup pack, without skin, solids and liquids.
• Both Apricots, canned, extra heavy syrup pack, without skin, solids and liquids and Raw Sulfured Dehydrated Apricots have similar amounts of Vitamin C per 300 kcal.
• Both Apricots, canned, extra heavy syrup pack, without skin, solids and liquids as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apricots, canned, extra heavy syrup pack, without skin, solids and liquids vs Raw Sulfured Dehydrated Apricots:

• Apricots, canned, extra heavy syrup pack, without skin, solids and liquids have 33 times more Water than Raw Sulfured Dehydrated Apricots.
• While Raw Sulfured Dehydrated Apricots contain 2.3 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus, 4.4 times more Potassium and 3 times more Zinc than Apricots, canned, extra heavy syrup pack, without skin, solids and liquids.

Comparison of macro-nutrients per 300 calories:

• Raw Sulfured Dehydrated Apricots contain 2.7 times more Protein than Apricots, canned, extra heavy syrup pack, without skin, solids and liquids.
• Both Apricots, canned, extra heavy syrup pack, without skin, solids and liquids and Raw Sulfured Dehydrated Apricots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Apricots, canned, extra heavy syrup pack, without skin, solids and liquids as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.