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

Weight per 500 calories

• Apricots, canned, water pack, with skin, solids and liquids: 1852g
• Oranges: 1064g

Raw Oranges have 1.7 times more energy per unit of mass than Apricots, canned, water pack, with skin, solids and liquids, which is low in comparison to other foods. Apricots, canned, water pack, with skin, solids and liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Apricots, canned, water 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	3.05% 2.96g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	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	91% 118g	96% 125g	130g per day for Men 19-50 years
Sugars	122% 88.7g	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	78% 29.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	23.5% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	202% 1815μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	9.26% 37μg	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	70% 63mg	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	74% 11mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	15% 148mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	74% 5.93mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	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	34.4% 241mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	46.2% 1710g	25% 923g	3700g per day for Men 19-50 years

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

• Apricots, canned, water pack, with skin, solids and liquids have 15.5 times more Vitamin A, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 5.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B5, 8.6 times more Vitamin B9 and 9 times more Vitamin C than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Apricots, canned, water 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, water pack, with skin, solids and liquids vs Oranges:

• Apricots, canned, water pack, with skin, solids and liquids have 3.2 times more Copper, 5.6 times more Iron, 1.2 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Zinc and 1.9 times more Water than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium and 2.9 times more Selenium than Apricots, canned, water pack, with skin, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Apricots, canned, water pack, with skin, solids and liquids have 1.3 times more Protein than Raw Oranges.
• Both Apricots, canned, water pack, with skin, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.