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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Oranges with Peel	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.15% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	38.3% 27.7g	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	16.8% 6.38g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.56% 0.072mg	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	10.6% 42.5μg	1.06% 4.25μg	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	112% 101mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	19% 0.17mg	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	14% 1.13mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	4.45% 31mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Apricots, dried, sulfured, stewed, without added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Apricots, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 20 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 10 times more Vitamin B9 and 236.7 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• While 5 oz of Apricots, dried, sulfured, stewed, without added sugar contain 4.9 times more Vitamin A and 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 3.7 times more Calcium and 1.3 times more Magnesium than Apricots, dried, sulfured, stewed, without added sugar.
• While 5 oz of Apricots, dried, sulfured, stewed, without added sugar contain 2.1 times more Copper and 2.1 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Apricots, dried, sulfured, stewed, without added sugar contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.7 times more Fiber than Apricots, dried, sulfured, stewed, without added sugar.
• While 5 oz of Apricots, dried, sulfured, stewed, without added sugar contain 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Protein per five ounces.
• Both Raw Oranges with Peel as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in five ounces.