Comparing Nutrients in 100 calories Blueberries, wild, canned, heavy syrup, drained VS Canned Apricots

Weight per 100 calories

• Blueberries, wild, canned, heavy syrup, drained: 94g
• Canned Apricots: 121g

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per 100g than Canned Apricots. It has average energy density when compared to other foods. Apricots Canned in Heavy Syrup, Drained having average energy density.

Which food has more nutrients per 100 calories - Blueberries, wild, canned, heavy syrup, drained or Canned Apricots?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.026% 0.008g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	25% 18g	31% 22.5g	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	11.6% 8.43g	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	% 9.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.009g	NA	g per day for Men 19-50 years
Fiber	12% 4.58g	8.56% 3.25g	38g per day for Men 19-50 years
Protein	0.93% 0.52g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	NA	19.5% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.57% 0.031mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	2.22% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	5.1% 0.066mg	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	1.87% 7.48μg	0.6% 2.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	4.15% 3.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.15% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	3.3% 3.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	1.78% 17.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	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	25.7% 2.06mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	2% 8.43mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	NA	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	1.87% 13mg	2.24% 15.7mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	NA	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.062% 0.93mg	0.32% 4.8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.53% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.1 times more Vitamin B9 and 3.5 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 2 times more Vitamin B6 and 13.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Calcium and 5.7 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.5 times more Magnesium, 4 times more Potassium and 1.4 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Fiber than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.