Comparing Nutrients in 300 calories Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Apricots, canned, light syrup pack, with skin, solids and liquids

Weight per 300 calories

• Apricots, canned, extra light syrup pack, with skin, solids and liquids: 612g
• Apricots, canned, light syrup pack, with skin, solids and liquids: 476g

Apricots, canned, light syrup pack, with skin, solids and liquids have 1.3 times more energy per unit of mass than Apricots, canned, extra light syrup pack, with skin, solids and liquids , which is low in comparison to other foods. Apricots, canned, extra light syrup pack, with skin, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Apricots, canned, extra light syrup pack, with skin, solids and liquids or Apricots, canned, light syrup pack, with skin, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	NA	98% 71g	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	25.8% 9.8g	20% 7.6g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	43.5% 392μg	35% 314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	6.35% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	19.8% 0.26mg	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	3.06% 12.2μg	2.4% 9.52μg	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	27.2% 24.5mg	14.3% 13mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.73% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	6.12% 61.2mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	41.8% 0.38mg	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	23% 1.84mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	9.07% 38mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	10.8% 0.25mg	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	10.5% 73.5mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	19.3% 657mg	3400mg per day for Men 19-50 years
Selenium	NA	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	14.3% 528g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Apricots, canned, light syrup pack, with skin, solids and liquids:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 1.2 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.9 times more Vitamin C than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Apricots, canned, light syrup pack, with skin, solids and liquids:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 1.3 times more Manganese, 1.3 times more Potassium and 1.3 times more Water than Apricots, canned, light syrup pack, with skin, solids and liquids.
• While Apricots, canned, light syrup pack, with skin, solids and liquids contain 1.5 times more Copper than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Apricots, canned, light syrup pack, with skin, solids and liquids have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 1.3 times more Fiber and 1.5 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids and Apricots, canned, light syrup pack, with skin, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.