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Comparing Nutrients in 300 calories ApricotsVS Valencia Oranges

Weight per 300 calories

Apricots
625g
Valencia Oranges
612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Apricots or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Apricots
10%
7%
83%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Apricotsvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.44g
Fat
1.9%1.84g
2.44 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
0.67%0.21g
0.17 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
6.12%0.098g
0 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.83%0.48g
Omega 6
1.6%0.27g
0.48 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.5%69.5g
Carbohydrate
56%72.8g
69.5 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79.7%57.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
57.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.1%5.88g
Fructose
NA
≤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]
5.88 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%15g
Glucose
NA
15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%36.7g
Sucrose
NA
36.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g
Fiber
40.3%15.3g
12.5 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.75g
Protein
11.4%6.37g
8.75 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Apricotsvs Valencia Oranges
66.7%600μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
600 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.6%0.19mg
Vitamin B1
44.4%0.53mg
Thiamine
0.19 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.2%0.25mg
Vitamin B2
19%0.24mg
Riboflavin
0.25 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.4%3.75mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
3.75 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
1.5 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.34 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56.3μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
56.3 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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69.4%62.5mg
Vitamin C
330%297mg
Ascorbic acid
62.5 mgvs297 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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37%5.56mg
Vitamin E
NA
Tocopherols and Tocotrienols
5.56 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17%20.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
20.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Apricotsvs Valencia Oranges
8.13%81.3mg
Calcium
24.5%245mg
81.3 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.49mg
Copper
25%0.23mg
0.49 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.5%2.44mg
Iron
6.9%0.55mg
2.44 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.5mg
Magnesium
14.6%61.2mg
62.5 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
6.12%0.14mg
0.48 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20.5%144mg
Phosphorus
15%104mg
144 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47.6%1619mg
Potassium
32.2%1096mg
1619 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg
Selenium
NA
0.63 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.42%6.25mg
Sodium
0%0mg
6.25 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.4%1.25mg
Zinc
3.34%0.37mg
1.25 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14.6%540g
Water
14.3%529g
540 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Apricots vs Valencia Oranges:
Comparing minerals per 300 calories for Apricots vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

ApricotsVS Apricots, canned, water pack, with skin, solids and liquidsValencia OrangesVS Apricots, canned, water pack, with skin, solids and liquidsApricotsVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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