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

Weight per 300 calories

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

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.6% 0.27g	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	56% 72.8g	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	25.8% 9.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	43.5% 392μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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 light syrup pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.12% 61.2mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	14.3% 528g	14.3% 529g	3700g per day for Men 19-50 years

Apricots, Canned, Extra Light Syrup Pack, With Skin, Solids And Liquids VS Valencia Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Apricots, canned, extra light syrup pack, with skin, solids and liquids have 5.3 times more Vitamin A and 2.2 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B5, 19.5 times more Vitamin B9 and 12.1 times more Vitamin C 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 Valencia Oranges provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Apricots, canned, extra light syrup pack, with skin, solids and liquids have 3.3 times more Iron and 2.3 times more Manganese than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium 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 Valencia Oranges contain similar levels of Copper and Water per 300 calories.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Valencia Oranges contain 1.6 times more Fiber and 1.7 times more Protein 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 Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.