Comparing Nutrients in 5 ounces Apricots, canned, heavy syrup pack, with skin, solids and liquids VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	4.06% 118kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	90% 117g	130g per day for Men 19-50 years
Sugars	39% 28g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	1.34% 0.75g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	9.76% 88μg	100% 897μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	56.7% 0.74mg	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	0.71% 2.83μg	1.4% 5.67μg	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	4.9% 4.4mg	15% 13.5mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	91% 0.82mg	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	5.3% 0.43mg	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	3.14% 0.072mg	22.7% 0.52mg	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	2.43% 17mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	77% 2622mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, heavy syrup pack, with skin, solids and liquids VS Raw Sulfured Dehydrated Apricots per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids versus 5 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Raw Sulfured Dehydrated Apricots:

• 5 oz of Raw Sulfured Dehydrated Apricots contain 10.2 times more Vitamin A, 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 11.6 times more Vitamin B5, 9.6 times more Vitamin B6 and 3.1 times more Vitamin C than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Raw Sulfured Dehydrated Apricots:

• 5 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have 10.3 times more Water than Raw Sulfured Dehydrated Apricots.
• While 5 oz of Raw Sulfured Dehydrated Apricots contain 6.8 times more Calcium, 7.4 times more Copper, 21 times more Iron, 9 times more Magnesium, 7.2 times more Manganese, 13.1 times more Phosphorus, 13.2 times more Potassium and 9.1 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sulfured Dehydrated Apricots contain 3.9 times more Energy, 3.9 times more Carbohydrate and 9.2 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in five ounces.