Comparing Nutrients in 100 calories Oranges VS Raw Sulfured Dried Apricots

Weight per 100 calories

• Oranges: 213g
• Raw Sulfured Dried Apricots: 41.5g

Raw Sulfured Dried Apricots have 5.1 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Oranges or Raw Sulfured Dried Apricots?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	27.4% 20g	30.6% 22g	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	7.15% 5.2g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.27g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	7.97% 3.03g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	8.3% 74.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	0.52% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	2.36% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	4.56% 0.059mg	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	16% 64μg	1.04% 4.15μg	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	126% 113mg	0.46% 0.41mg	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	2.55% 0.38mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	16% 0.14mg	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	2.66% 0.21mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	3.16% 13.3mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	4.24% 0.098mg	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	4.26% 29.8mg	4.2% 29.5mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	1.66% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.15mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	5% 185g	0.35% 13g	3700g per day for Men 19-50 years

Oranges VS Raw Sulfured Dried Apricots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges or Raw Sulfured Dried Apricots?

Lets compare vitamin content per 100 calories of Oranges vs Raw Sulfured Dried Apricots:

• 100 calories of Oranges have 29.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 15.4 times more Vitamin B9 and 272.8 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 100 kcal of Raw Sulfured Dried Apricots contain 3.2 times more Vitamin A, 1.8 times more Vitamin B3 and 4.7 times more Vitamin E than Raw Oranges.
• 100 calories of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Oranges as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oranges vs Raw Sulfured Dried Apricots:

• 100 calories of Oranges have 3.7 times more Calcium, 1.6 times more Magnesium and 14.4 times more Water than Raw Sulfured Dried Apricots.
• While 100 kcal of Raw Sulfured Dried Apricots contain 1.5 times more Copper, 5.2 times more Iron, 1.8 times more Manganese and 1.3 times more Potassium than Raw Oranges.
• Both Oranges and Raw Sulfured Dried Apricots contain similar levels of Phosphorus per 100 calories.
• Both Raw Oranges as well as Raw Sulfured Dried Apricots lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges have 1.7 times more Fiber and 1.4 times more Protein than Raw Sulfured Dried Apricots.
• Both Oranges and Raw Sulfured Dried Apricots offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Raw Oranges as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.