Comparing Nutrients in 500 calories Apricot nectar, canned, with added ascorbic acid VS Avocados

Weight per 500 calories

• Apricot nectar, canned, with added ascorbic acid: 893g
• Avocados: 313g

Raw Avocados have 2.9 times more energy per unit of mass than Apricot nectar, canned, with added ascorbic acid, which is above average in comparison to other foods. Apricot nectar, canned, with added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Apricot nectar, canned, with added ascorbic acid or Avocados?

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Avocados	5%	76%	19%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.57% 0.78g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	158% 114g	2.84% 2.06g	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	55.3% 40g	0.52% 0.38g	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	% 37.4g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 36.7g	% 0.19g	g per day for Men 19-50 years
Fiber	2.35% 0.89g	55% 21g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Vitamin A	16% 143μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	61.8% 0.8mg	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	2.23% 8.93μg	63.3% 253μg	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	295% 265mg	34.7% 31.3mg	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	24.4% 3.66mg	43% 6.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Calcium	9.82% 98mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	11% 0.89mg	21.5% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	19.3% 0.44mg	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	6.38% 44.6mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.44% 0.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.7% 765g	6.2% 229g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Apricot nectar, canned, with added ascorbic acid vs Avocados:

• Apricot nectar, canned, with added ascorbic acid has 6.5 times more Vitamin A, 2.6 times more Vitamin B1 and 8.5 times more Vitamin C than Raw Avocados.
• While Raw Avocados contain 3 times more Vitamin B2, 4.1 times more Vitamin B3, 12.2 times more Vitamin B5, 2.4 times more Vitamin B6, 28.4 times more Vitamin B9, 1.8 times more Vitamin E and 6.1 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Apricot nectar, canned, with added ascorbic acid vs Avocados:

• Apricot nectar, canned, with added ascorbic acid has 2.6 times more Calcium and 3.3 times more Water than Raw Avocados.
• While Raw Avocados contain 3.5 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium and 7.5 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Apricot nectar, canned, with added ascorbic acid has 4.6 times more Carbohydrate, 55.4 times more Sugars and 106.9 times more Fructose than Raw Avocados.
• While Raw Avocados contain 11.4 times more Fat, 22.5 times more Saturated Fat, more Omega 3, 6.7 times more Omega 6, 23.5 times more Fiber and 4.1 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Raw Avocados have similar amounts of Energy per 500 kcal.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.