Comparing Nutrients in 300 calories Sweetened Frozen Apricots VS Avocados

Weight per 300 calories

• Sweetened Frozen Apricots: 306g
• Avocados: 188g

Raw Avocados have 1.6 times more energy per unit of mass than Sweetened Frozen Apricots, which is above average in comparison to other foods. Sweetened Frozen Apricots having average energy density.

Discover which food has more nutrients per 300 calories - Sweetened Frozen Apricots or Avocados?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Apricots	3%	1%	96%
Avocados	5%	76%	19%

Macro Nutrients

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.067% 0.021g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.24g	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	0.31% 0.23g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	17.7% 6.73g	33% 12.6g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Vitamin A	28.6% 257μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	37% 0.48mg	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	1.53% 6.12μg	38% 152μg	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	30.6% 27.6mg	21% 18.8mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33% 39.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	39.6% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	34.4% 2.76mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.56% 27.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	11.6% 0.27mg	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	8.3% 58mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	2.23% 1.22μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	6.06% 224g	3.7% 137g	3700g per day for Men 19-50 years

Sweetened Frozen Apricots VS Avocados Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Frozen Apricots or Avocados?

Lets compare vitamin content per 300 calories of Sweetened Frozen Apricots vs Avocados:

• 300 calories of Sweetened Frozen Apricots have 19.6 times more Vitamin A and 1.5 times more Vitamin C than Avocados.
• While 300 kcal of Raw Avocados contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 24.8 times more Vitamin B9 than Sweetened Frozen Apricots.
• 300 calories of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Avocados have insufficient amounts of Vitamin A
• Both Sweetened Frozen Apricots as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Frozen Apricots vs Avocados:

• 300 calories of Sweetened Frozen Apricots have 2.7 times more Iron and 1.6 times more Water than Avocados.
• While 300 kcal of Raw Avocados contain 1.8 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Sweetened Frozen Apricots.
• 300 calories of Sweetened Frozen Apricots lack sufficient amounts of Zinc
• Both Sweetened Frozen Apricots as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Frozen Apricots have 4.8 times more Carbohydrate than Avocados.
• While 300 kcal of Raw Avocados contain 89.8 times more Fat, 186 times more Saturated Fat, more Omega 3, 51.3 times more Omega 6, 1.9 times more Fiber and 1.8 times more Protein than Sweetened Frozen Apricots.
• Both Sweetened Frozen Apricots and Avocados offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Frozen Apricots provide inadequate amounts of Omega 3, Omega 6 and Protein