Comparing Nutrients in 7 ounces Apricots, dried, sulfured, stewed, without added sugar VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Avocados	5%	76%	19%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Avocados	Recommended Dietary Allowance
Energy	5.8% 169kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	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	0.3% 0.052g	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	34% 44g	13% 17g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	NA	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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	35% 13.3g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Avocados	Recommended Dietary Allowance
Vitamin A	14% 127μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.37% 0.42mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	1.5% 5.95μg	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	0.66% 0.6mg	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	20.2% 3.04mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Avocados	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	23.3% 1.87mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	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	7.1% 49.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, without added sugar VS Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, dried, sulfured, stewed, without added sugar versus 7 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, dried, sulfured, stewed, without added sugar vs Avocados:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 9.1 times more Vitamin A than Avocados.
• While 7 oz of Raw Avocados contain 13.4 times more Vitamin B1, 5 times more Vitamin B2, 1.9 times more Vitamin B3, 6.6 times more Vitamin B5, 5 times more Vitamin B6, 27 times more Vitamin B9, 33.3 times more Vitamin C, 1.4 times more Vitamin E and 19.1 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, dried, sulfured, stewed, without added sugar vs Avocados:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 1.7 times more Iron than Avocados.
• While 7 oz of Raw Avocados contain 1.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus and 4.6 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Avocados contain similar levels of Potassium per seven ounces.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Zinc
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 2.6 times more Carbohydrate and 29.7 times more Sugars than Avocados.
• While 7 oz of Raw Avocados contain 1.9 times more Energy, 81.4 times more Fat, 354.3 times more Saturated Fat, more Omega 3, 64.4 times more Omega 6, 2.6 times more Fiber and 1.7 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6