Comparing Nutrients in 7 ounces Avocados VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	11% 318kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	21% 27g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	35% 25.4g	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	0.33% 0.24g	12.3% 8.9g	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	% 0.73g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 8.16g	g per day for Men 19-50 years
Fiber	35% 13.3g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	5.65% 0.073mg	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	40% 161μg	0.5% 2μg	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	65.5% 59mg	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	27.4% 4.1mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	1.55% 0.036mg	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	14.7% 103mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Apricot nectar, canned, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Apricot nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Apricot nectar, canned, with added ascorbic acid:

• 7 ounces of Avocados have 8.7 times more Vitamin B2, 11.6 times more Vitamin B3, 34.8 times more Vitamin B5, 6.9 times more Vitamin B6, 81 times more Vitamin B9, 5 times more Vitamin E and 17.5 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• While 7 oz of Apricot nectar, canned, with added ascorbic acid contain 3 times more Vitamin C than Raw Avocados.
• Both Avocados and Apricot nectar, canned, with added ascorbic acid provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Avocados as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Apricot nectar, canned, with added ascorbic acid:

• 7 ounces of Avocados have 10 times more Copper, 5.5 times more Iron, 5.8 times more Magnesium, 7.9 times more Manganese, 10.4 times more Phosphorus, 7.2 times more Potassium and 21.3 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Avocados as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 2.9 times more Energy, 32.6 times more Fat, 64.4 times more Saturated Fat, more Omega 3, 19.2 times more Omega 6, 67 times more Fiber and 11.8 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 7 oz of Apricot nectar, canned, with added ascorbic acid contain 1.6 times more Carbohydrate, 19.4 times more Sugars and 37.4 times more Fructose than Raw Avocados.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein