Comparing Nutrients in 5 ounces Apricots, dried, sulfured, stewed, with added sugar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apricots, dried, sulfured, stewed, with added sugar	Valencia Oranges	Recommended Dietary Allowance
Energy	5.52% 160kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	15.3% 5.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, with added sugar	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	17% 152μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	6.87% 0.089mg	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% 0μg	14% 55.3μg	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	2.2% 2mg	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, with added sugar	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	5.83% 0.052mg	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	27% 2.15mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.42% 0.12mg	1.4% 0.033mg	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	7.7% 54mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.62% 97g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, with added sugar VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricots, dried, sulfured, stewed, with added sugar versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apricots, dried, sulfured, stewed, with added sugar vs Valencia Oranges:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 8.9 times more Vitamin A, 3.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 17.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B9 and 34.6 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricots, dried, sulfured, stewed, with added sugar vs Valencia Oranges:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 3.7 times more Copper, 16.9 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 2.7 times more Calcium and 1.3 times more Water than Apricots, dried, sulfured, stewed, with added sugar.
• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apricots, dried, sulfured, stewed, with added sugar have 2.3 times more Energy, 2.5 times more Carbohydrate and 1.6 times more Fiber than Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in five ounces.