Comparing Nutrients in 7 ounces Valencia Oranges VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	3.35% 97kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	127% 164g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	140% 1256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	79.4% 1.03mg	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	19.3% 77.4μg	2% 7.94μg	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	107% 96mg	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	127% 1.14mg	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	2.23% 0.18mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	32% 0.73mg	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	4.8% 33.7mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	108% 3671mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dehydrated Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of Valencia Oranges have 2 times more Vitamin B1, 9.8 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 52.8 times more Vitamin A, 3.7 times more Vitamin B2, 13.1 times more Vitamin B3, 4.3 times more Vitamin B5 and 8.3 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of Valencia Oranges have 11.5 times more Water than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 1.5 times more Calcium, 15.6 times more Copper, 70.1 times more Iron, 6.3 times more Magnesium, 16 times more Manganese, 9.2 times more Phosphorus, 10.3 times more Potassium and 16.7 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dehydrated Apricots contain 6.5 times more Energy, 7 times more Carbohydrate and 4.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in seven ounces.