Comparing Nutrients in 7 ounces Sweetened Frozen Apricots VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Apricots	3%	1%	96%
Avocados	5%	76%	19%

Macro Nutrients

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Energy	6.7% 194kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	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	0.23% 0.04g	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	38.3% 50g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	11.5% 4.37g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	0.99% 3.97μg	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	20% 18mg	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	NA	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Apricots	Avocados	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	22.3% 1.8mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	5.4% 37.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	1.8% 0.2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.93% 145g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Apricots VS Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Frozen Apricots versus 7 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Frozen Apricots vs Avocados:

• 7 ounces of Sweetened Frozen Apricots have 12 times more Vitamin A than Avocados.
• While 7 oz of Raw Avocados contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 4.3 times more Vitamin B6 and 40.5 times more Vitamin B9 than Sweetened Frozen Apricots.
• Both Sweetened Frozen Apricots and Avocados provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• Both Sweetened Frozen Apricots as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Frozen Apricots vs Avocados:

• 7 ounces of Sweetened Frozen Apricots have 1.6 times more Iron than Avocados.
• While 7 oz of Raw Avocados contain 3 times more Copper, 3.2 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 6.4 times more Zinc than Sweetened Frozen Apricots.
• 7 ounces of Sweetened Frozen Apricots lack sufficient amounts of Zinc
• Both Sweetened Frozen Apricots 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 Sweetened Frozen Apricots have 2.9 times more Carbohydrate than Avocados.
• While 7 oz of Raw Avocados contain 1.6 times more Energy, 146.6 times more Fat, 303.7 times more Saturated Fat, more Omega 3, 83.7 times more Omega 6, 3 times more Fiber and 2.9 times more Protein than Sweetened Frozen Apricots.
• 7 ounces of Sweetened Frozen Apricots provide inadequate amounts of Omega 3, Omega 6 and Protein