Comparing Nutrients in 500 calories Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Oranges

Weight per 500 calories

• Apricots, canned, extra light syrup pack, with skin, solids and liquids: 1020g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Apricots, canned, extra light syrup pack, with skin, solids and liquids or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	43% 16.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	11% 6.12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	72.6% 653μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	49% 0.64mg	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	5.1% 20.4μg	79.8% 319μg	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	45.4% 41mg	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	10.2% 102mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	53% 0.48mg	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	38.3% 3.06mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	17.5% 122mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	24% 881g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Oranges:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 5.6 times more Vitamin A and 2 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B5, 15.6 times more Vitamin B9 and 13.9 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 Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Oranges:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 2.9 times more Iron and 2 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.2 times more Calcium, 1.7 times more Magnesium 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 Raw Oranges have similar amounts of Copper, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.6 times more Fiber and 1.6 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 Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.