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

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
California Avocados	4%	77%	19%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	California Avocados	Recommended Dietary Allowance
Energy	5.8% 169kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	31.5% 30.6g	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	0.82% 0.6g	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	0.22% 0.16g	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	% 0.16g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	California 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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.37% 0.42mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	44% 0.57mg	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	44% 177μg	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	19.4% 17.5mg	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	26% 3.9mg	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	California Avocados	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	37.5% 0.34mg	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	23.3% 1.87mg	15% 1.2mg	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	13% 0.3mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	29.6% 1006mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, without added sugar VS California 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 California 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 California Avocados:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 9.1 times more Vitamin A than California Avocados.
• While 7 oz of Raw California Avocados contain 15 times more Vitamin B1, 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 6.9 times more Vitamin B5, 5.6 times more Vitamin B6, 29.7 times more Vitamin B9, 29.3 times more Vitamin C, 1.3 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 California Avocados have insufficient amounts of Vitamin A
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Raw California 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 California Avocados:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 1.5 times more Iron than California Avocados.
• While 7 oz of Raw California Avocados contain 1.4 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus and 4.9 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and California 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 California 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 65.2 times more Sugars than California Avocados.
• While 7 oz of Raw California Avocados contain 2 times more Energy, 85.6 times more Fat, 354.3 times more Saturated Fat, more Omega 3, 64.4 times more Omega 6, 2.6 times more Fiber and 1.6 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