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

Weight per 100 calories

• Fruit cocktail, canned, heavy syrup, drained: 143g
• Blueberries, wild, canned, heavy syrup, drained: 94g

Blueberries, wild, canned, heavy syrup, drained have 1.5 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, wild, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, wild, canned, heavy 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	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	0.45% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	25% 18g	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	11.6% 8.43g	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	% 9.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.009g	g per day for Men 19-50 years
Fiber	6.4% 2.43g	12% 4.58g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.26% 0.027mg	2.57% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.77% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	2.5% 0.033mg	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	1.87% 7.48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.64% 5.57μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1% 10mg	1.78% 17.8mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	NA	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	1.34% 5.6mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.15mg	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	1.87% 13mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.57mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	1.04% 0.11mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	3.1% 115g	1.8% 66g	3700g per day for Men 19-50 years

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

• Fruit cocktail, canned, heavy syrup, drained has 1.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 9.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 9.8 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.5 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Vitamin B1 per 100 kcal.

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

• Fruit cocktail, canned, heavy syrup, drained has 1.3 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium and 1.7 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.8 times more Calcium and 5 times more Iron than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fruit cocktail, canned, heavy syrup, drained has 1.4 times more Sugars and 1.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.9 times more Fiber than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.