Comparing Nutrients in 7 ounces Apricots VS Apricots, canned, extra light syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%

Macro Nutrients

	Apricots	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	17% 22g	19% 25g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	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	2.57% 1.87g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.6g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Apricots	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	21% 191μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.65% 0.18mg	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	4.47% 18μg	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	22% 20mg	8.8% 7.94mg	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	11.8% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.8% 0.079mg	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	9.67% 0.77mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	6.64% 0.15mg	4.5% 0.1mg	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	6.52% 45.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Apricots have 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 4.5 times more Vitamin B9 and 2.5 times more Vitamin C than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots and Apricots, canned, extra light syrup pack, with skin, solids and liquids provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Apricots as well as Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Apricots have 2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Potassium than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots and Apricots, canned, extra light syrup pack, with skin, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Apricots, canned, extra light syrup pack, with skin, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Apricots as well as Apricots, canned, extra light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots have 1.3 times more Fiber and 2.3 times more Protein than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots and Apricots, canned, extra light syrup pack, with skin, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Apricots, canned, extra light syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Raw Apricots as well as Apricots, canned, extra light syrup pack, with skin, solids and liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.