Comparing Nutrients in 7 ounces Navel Oranges VS Apricots, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%

Macro Nutrients

	Navel Oranges	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	44.7% 58g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.7% 0.2mg	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	17% 67.5μg	0% 0μg	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	130% 117mg	3.1% 2.78mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	30.4% 0.27mg	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	3.22% 0.26mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.6% 0.17mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Apricots, dried, sulfured, stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Apricots, dried, sulfured, stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Apricots, dried, sulfured, stewed, with added sugar:

• 7 ounces of Navel Oranges have 13.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, more Vitamin B9 and 42.2 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• While 7 oz of Apricots, dried, sulfured, stewed, with added sugar contain 8.9 times more Vitamin A, 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Apricots, dried, sulfured, stewed, with added sugar:

• 7 ounces of Navel Oranges have 2.9 times more Calcium and 1.3 times more Water than Apricots, dried, sulfured, stewed, with added sugar.
• While 7 oz of Apricots, dried, sulfured, stewed, with added sugar contain 3.5 times more Copper, 11.7 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Apricots, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Apricots, dried, sulfured, stewed, with added sugar contain 2.3 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Apricots, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 in seven ounces.