Comparing Nutrients in 5 ounces Sweetened Frozen Apricots VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Apricots	3%	1%	96%
Avocados	5%	76%	19%

Macro Nutrients

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Energy	4.8% 139kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.94g	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	0.23% 0.17g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	28% 0.36mg	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	28.7% 115μg	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	14% 12.8mg	15.7% 14mg	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	19.6% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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% 1.28mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	8.75% 0.2mg	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	3.85% 27mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Apricots VS Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Frozen Apricots versus 5 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Frozen Apricots vs Avocados:

• 5 ounces of Sweetened Frozen Apricots have 12 times more Vitamin A than Avocados.
• While 5 oz of Raw Avocados contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 4.3 times more Vitamin B6 and 40.5 times more Vitamin B9 than Sweetened Frozen Apricots.
• Both Sweetened Frozen Apricots and Avocados provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• 5 ounces of Avocados have insufficient amounts of Vitamin A
• Both Sweetened Frozen Apricots as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Frozen Apricots vs Avocados:

• 5 ounces of Sweetened Frozen Apricots have 1.6 times more Iron than Avocados.
• While 5 oz of Raw Avocados contain 3 times more Copper, 3.2 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 6.4 times more Zinc than Sweetened Frozen Apricots.
• 5 ounces of Sweetened Frozen Apricots lack sufficient amounts of Zinc
• Both Sweetened Frozen Apricots as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Frozen Apricots have 2.9 times more Carbohydrate than Avocados.
• While 5 oz of Raw Avocados contain 1.6 times more Energy, 146.6 times more Fat, 303.7 times more Saturated Fat, more Omega 3, 83.7 times more Omega 6, 3 times more Fiber and 2.9 times more Protein than Sweetened Frozen Apricots.
• 5 ounces of Sweetened Frozen Apricots provide inadequate amounts of Omega 3, Omega 6 and Protein