Comparing Nutrients in 7 ounces Apricot nectar, canned, with added ascorbic acid VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Avocados	5%	76%	19%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Energy	3.83% 111kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	13% 17g	130g per day for Men 19-50 years
Sugars	35% 25.4g	1.8% 1.3g	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	12.3% 8.9g	0.33% 0.24g	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	% 8.3g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 0.12g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	35% 13.3g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	39.2% 0.51mg	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	0.5% 2μg	40% 161μg	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	65.5% 59mg	22% 20mg	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	5.42% 0.81mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Avocados	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	2.5% 0.2mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	1.55% 0.036mg	12.3% 0.28mg	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	1.4% 9.92mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.93% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Apricot nectar, canned, with added ascorbic acid vs Avocados:

• Apricot nectar, canned, with added ascorbic acid has 2.3 times more Vitamin A and 3 times more Vitamin C than Raw Avocados.
• While Raw Avocados contain 8.7 times more Vitamin B2, 11.6 times more Vitamin B3, 34.8 times more Vitamin B5, 6.9 times more Vitamin B6, 81 times more Vitamin B9, 5 times more Vitamin E and 17.5 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Raw Avocados have similar amounts of Vitamin B1 per 7 oz.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apricot nectar, canned, with added ascorbic acid vs Avocados:

• Raw Avocados contain 10 times more Copper, 5.5 times more Iron, 5.8 times more Magnesium, 7.9 times more Manganese, 10.4 times more Phosphorus, 7.2 times more Potassium and 21.3 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Raw Avocados have similar amounts of Calcium and Water per 7 oz.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Apricot nectar, canned, with added ascorbic acid has 1.6 times more Carbohydrate, 19.4 times more Sugars and 37.4 times more Fructose than Raw Avocados.
• While Raw Avocados contain 2.9 times more Energy, 32.6 times more Fat, 64.4 times more Saturated Fat, more Omega 3, 19.2 times more Omega 6, 67 times more Fiber and 11.8 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.