Comparing Nutrients in 300 calories Raw Sulfured Dried Apricots VS Apricots, dried, sulfured, stewed, without added sugar

Weight per 300 calories

• Raw Sulfured Dried Apricots: 125g
• Apricots, dried, sulfured, stewed, without added sugar: 353g

Raw Sulfured Dried Apricots have 2.8 times more energy per 100g than Apricots, dried, sulfured, stewed, without added sugar. It has above average energy density when compared to other foods. Apricots, dried, sulfured, stewed, without added sugar having average energy density.

Which food has more nutrients per 300 calories - Raw Sulfured Dried Apricots or Apricots, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Raw Sulfured Dried Apricots	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	60% 78g	130g per day for Men 19-50 years
Sugars	92% 66.5g	95% 69g	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	21.5% 15.6g	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	% 41.2g	NA	g per day for Men 19-50 years
Sucrose	% 9.82g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	24% 9.18g	38g per day for Men 19-50 years
Protein	7.54% 4.2g	7.56% 4.24g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	25% 224μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.56% 0.019mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	14% 0.18mg	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	3.1% 12.4μg	2.65% 10.6μg	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	1.4% 1.24mg	1.18% 1.06mg	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	36% 5.4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.86μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	6.85% 68.5mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	47.5% 0.43mg	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	41.4% 3.3mg	41.5% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.5% 40mg	9.24% 39mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	12.7% 0.29mg	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	12.6% 88.4mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	42.5% 1446mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.98% 2.74μg	5.13% 2.82μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.49mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	7.2% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Sulfured Dried Apricots vs Apricots, dried, sulfured, stewed, without added sugar:

Both Raw Sulfured Dried Apricots and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of vitamins per 300 kcal
• Both Raw Sulfured Dried Apricots and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Sulfured Dried Apricots as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Sulfured Dried Apricots vs Apricots, dried, sulfured, stewed, without added sugar:

• Apricots, dried, sulfured, stewed, without added sugar contain 6.9 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Sulfured Dried Apricots and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of macro-nutrients per 300 kcal
• Both Raw Sulfured Dried Apricots and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Sulfured Dried Apricots as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.