Comparing Nutrients in 7 ounces Apricots VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Apricots	Navel Oranges	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.27% 0.046g	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	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 8.5g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Apricots	Navel Oranges	Recommended Dietary Allowance
Vitamin A	21% 191μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Navel Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.64% 0.15mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Apricots vs Navel Oranges:

• Raw Apricots have 8 times more Vitamin A, 1.4 times more Vitamin B3, 5.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Apricots.
• Both Raw Apricots and Raw Navel Oranges have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Apricots as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apricots vs Navel Oranges:

• Raw Apricots have 2 times more Copper, 3 times more Iron, 2.7 times more Manganese, 1.6 times more Potassium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Calcium than Raw Apricots.
• Both Raw Apricots and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Raw Apricots as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Apricots have 1.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Fructose than Raw Apricots.
• Both Raw Apricots and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Raw Apricots as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.