Comparing Nutrients in 7 ounces Raw Sulfured Dried Apricots VS Sweetened Frozen Apricots

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Sweetened Frozen Apricots	3%	1%	96%

Macro Nutrients

	Raw Sulfured Dried Apricots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Energy	16.5% 478kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.043% 0.014g	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	0.86% 0.15g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	38.3% 50g	130g per day for Men 19-50 years
Sugars	146% 106g	NA	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	34.2% 25g	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	% 65.7g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	12% 6.73g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	9.16% 0.12mg	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	4.96% 20μg	0.99% 3.97μg	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	2.2% 2mg	20% 18mg	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	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Calcium	11% 109mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	14% 0.13mg	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	66% 5.28mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	4.3% 0.099mg	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	20% 141mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	68% 2306mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	3.93% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Sulfured Dried Apricots vs Sweetened Frozen Apricots:

• Raw Sulfured Dried Apricots have 2.1 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 5 times more Vitamin B9 than Sweetened Frozen Apricots.
• While Sweetened Frozen Apricots contain 1.3 times more Vitamin B1 and 9 times more Vitamin C than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Sweetened Frozen Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Sulfured Dried Apricots vs Sweetened Frozen Apricots:

• Raw Sulfured Dried Apricots have 5.5 times more Calcium, 5.4 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 4.7 times more Manganese, 3.7 times more Phosphorus, 5.1 times more Potassium, 5.5 times more Selenium and 3.9 times more Zinc than Sweetened Frozen Apricots.
• While Sweetened Frozen Apricots contain 2.4 times more Water than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 7 ounces:

• Raw Sulfured Dried Apricots have 2.5 times more Energy, 2.5 times more Carbohydrate, 3.3 times more Fiber and 4.8 times more Protein than Sweetened Frozen Apricots.
• Both Raw Sulfured Dried Apricots as well as Sweetened Frozen Apricots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.