Comparing Nutrients in 5 ounces Apricots, dried, sulfured, stewed, without added sugar VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Oranges	Recommended Dietary Allowance
Energy	4.15% 120kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	13% 16.7g	130g per day for Men 19-50 years
Sugars	38.3% 27.7g	18.3% 13.3g	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	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Oranges	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.73% 15.6μg	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	2.83% 0.037mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	6.54% 0.085mg	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	1.06% 4.25μg	10.6% 42.5μg	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	0.47% 0.43mg	83.8% 75.4mg	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	14.5% 2.17mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Oranges	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.1% 0.064mg	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	16.7% 1.33mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	1.54% 0.035mg	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	5.06% 35.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Apricots, dried, sulfured, stewed, without added sugar vs Oranges:

• Apricots, dried, sulfured, stewed, without added sugar have 5.8 times more Vitamin A, 3.2 times more Vitamin B3 and 8.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 17.4 times more Vitamin B1, 1.5 times more Vitamin B2, 10 times more Vitamin B9 and 177.3 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Apricots, dried, sulfured, stewed, without added sugar vs Oranges:

• Apricots, dried, sulfured, stewed, without added sugar have 2.7 times more Copper, 9.4 times more Iron, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Raw Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Apricots, dried, sulfured, stewed, without added sugar have 1.8 times more Energy, 1.9 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Protein than Raw Oranges.
• Both Apricots, dried, sulfured, stewed, without added sugar and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.