Comparing Nutrients in 7 ounces Apricots, canned, water pack, with skin, solids and liquids VS Apricots

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Apricots	10%	7%	83%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Apricots	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	17% 22g	130g per day for Men 19-50 years
Sugars	13% 9.5g	25.3% 18.3g	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	2.57% 1.87g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Apricots	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	8.24% 0.11mg	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	0.99% 3.97μg	4.47% 18μg	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	7.5% 6.75mg	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	7.94% 1.2mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Apricots	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17% 0.15mg	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	7.94% 0.64mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	6.64% 0.15mg	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	3.7% 25.8mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, water pack, with skin, solids and liquids VS Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, canned, water pack, with skin, solids and liquids versus 7 oz of Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, canned, water pack, with skin, solids and liquids vs Apricots:

• 7 oz of Raw Apricots contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B9, 2.9 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Apricots provide similar amounts of Vitamin A and Vitamin B6 per seven ounces.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, canned, water pack, with skin, solids and liquids vs Apricots:

• 7 oz of Raw Apricots contain 1.4 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Apricots contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Apricots lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Apricots contain 1.7 times more Carbohydrate, 1.9 times more Sugars and 2 times more Protein than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Apricots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Apricots provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.