Comparing Nutrients in 100 grams Navel Oranges VS Apricots, canned, water pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%

Macro Nutrients

	Navel Oranges	Apricots, canned, water pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	6.6% 4.8g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apricots, canned, water pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.47% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.15% 0.054mg	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	8.5% 34μg	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	65.7% 59mg	3.78% 3.4mg	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	1% 0.15mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apricots, canned, water pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	9.1% 0.082mg	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	1.63% 0.13mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	2.3% 0.053mg	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	3.3% 23mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Apricots, canned, water pack, with skin, solids and liquids:

• Raw Navel Oranges have 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 17 times more Vitamin B9 and 17.4 times more Vitamin C than Apricots, canned, water pack, with skin, solids and liquids.
• While Apricots, canned, water pack, with skin, solids and liquids contain 8.2 times more Vitamin A, 4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Apricots, canned, water pack, with skin, solids and liquids have similar amounts of Vitamin B3 per 100 g.
• Both Raw Navel Oranges as well as Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Apricots, canned, water pack, with skin, solids and liquids:

• Raw Navel Oranges have 5.4 times more Calcium, 1.6 times more Magnesium and 1.8 times more Phosphorus than Apricots, canned, water pack, with skin, solids and liquids.
• While Apricots, canned, water pack, with skin, solids and liquids contain 2.1 times more Copper, 2.5 times more Iron, 1.8 times more Manganese and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Apricots, canned, water pack, with skin, solids and liquids have similar amounts of Potassium and Water per 100 g.
• Both Raw Navel Oranges as well as Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.8 times more Energy, 2 times more Carbohydrate, 1.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Apricots, canned, water pack, with skin, solids and liquids.
• Both Raw Navel Oranges as well as Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.