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

Weight per 500 calories

• Apricots, canned, water pack, with skin, solids and liquids: 1852g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.8 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 Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	93% 121g	130g per day for Men 19-50 years
Sugars	122% 88.7g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	202% 1815μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	15% 148mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	46.2% 1710g	24% 881g	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 Valencia Oranges:

• Apricots, canned, water pack, with skin, solids and liquids have 14.8 times more Vitamin A, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B5, 10.7 times more Vitamin B9 and 7.9 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 Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Valencia 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 Valencia Oranges:

• Apricots, canned, water pack, with skin, solids and liquids have 4 times more Copper, 6.5 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Zinc and 1.9 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Calcium 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 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.