Comparing Nutrients in 100 grams Apricots, dried, sulfured, stewed, without added sugar VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Dried Butternuts	Recommended Dietary Allowance
Energy	2.93% 85kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.27% 12g	130g per day for Men 19-50 years
Sugars	27% 19.6g	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	6.84% 2.6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	43% 0.56mg	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	0.75% 3μg	16.5% 66μg	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	0.33% 0.3mg	3.56% 3.2mg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.9% 19mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	50% 0.45mg	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	11.8% 0.94mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	285% 6.56mg	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	3.57% 25mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, without added sugar VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Apricots, dried, sulfured, stewed, without added sugar versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Apricots, dried, sulfured, stewed, without added sugar vs Dried Butternuts:

• 100 grams of Apricots, dried, sulfured, stewed, without added sugar have 10.7 times more Vitamin A than Dried Butternuts.
• While 100 g of Dried Butternuts contain 76.6 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B5, 11 times more Vitamin B6, 22 times more Vitamin B9 and 10.7 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Dried Butternuts provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Apricots, dried, sulfured, stewed, without added sugar vs Dried Butternuts:

• 100 grams of Apricots, dried, sulfured, stewed, without added sugar have 22.6 times more Water than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.8 times more Calcium, 3.7 times more Copper, 4.3 times more Iron, 21.5 times more Magnesium, 79 times more Manganese, 17.8 times more Phosphorus, 21.5 times more Selenium and 22.4 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Dried Butternuts contain similar levels of Potassium per 100 grams.
• 100 grams of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Apricots, dried, sulfured, stewed, without added sugar have 1.8 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 7.2 times more Energy, 316.6 times more Fat, 217.7 times more Saturated Fat, more Omega 3, 1297.2 times more Omega 6, 1.8 times more Fiber and 20.8 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• 100 grams of Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6