Comparing Nutrients in 100 calories Fruit cocktail, canned, heavy syrup, drained VS Blueberries, canned, light syrup, drained

Weight per 100 calories

• Fruit cocktail, canned, heavy syrup, drained: 143g
• Blueberries, canned, light syrup, drained: 114g

Blueberries, canned, light syrup, drained have 1.3 times more energy per unit of mass than Fruit cocktail, canned, heavy syrup, drained, which is average in comparison to other foods. Fruit cocktail, canned, heavy syrup, drained having average energy density.

Which food has more nutrients per 100 calories - Fruit cocktail, canned, heavy syrup, drained or Blueberries, canned, light syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.45% 0.007g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	20% 25.8g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	27.4% 20g	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	13.2% 9.58g	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	% 9.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	6.4% 2.43g	7.78% 2.95g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.1% 1.2g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.25% 2.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.26% 0.027mg	4.36% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	4.3% 0.056mg	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	1.07% 4.3μg	0.57% 2.27μg	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	3% 2.7mg	0.63% 0.57mg	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	5.7% 0.86mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.64% 5.57μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	1% 10mg	0.68% 6.8mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	6.7% 0.06mg	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	5.18% 0.41mg	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	1.1% 4.55mg	420mg per day for Men 19-50 years
Manganese	NA	21.7% 0.5mg	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	2.45% 17mg	1.95% 13.6mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	1.8% 61.4mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.21% 0.11μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.57mg	0.23% 3.4mg	1500mg per day for Men 19-50 years
Zinc	1.04% 0.11mg	0.93% 0.1mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fruit cocktail, canned, heavy syrup, drained vs Blueberries, canned, light syrup, drained:

• Fruit cocktail, canned, heavy syrup, drained has 8.8 times more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 1.9 times more Vitamin B1, 5 times more Vitamin B2, 1.8 times more Vitamin E and 4.1 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fruit cocktail, canned, heavy syrup, drained vs Blueberries, canned, light syrup, drained:

• Fruit cocktail, canned, heavy syrup, drained has 1.5 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium, 6.3 times more Selenium and 1.3 times more Water than Blueberries, canned, light syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fruit cocktail, canned, heavy syrup, drained has 1.2 times more Sugars than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 11.9 times more Omega 3 and 1.8 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.