Comparing Nutrients in 14 ounces Apricot nectar, canned, with added ascorbic acid VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Blackberries	11%	9%	80%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	29.3% 38g	130g per day for Men 19-50 years
Sugars	70% 50.8g	26.7% 19.4g	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	24.6% 18g	13% 9.53g	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	% 16.6g	% 9.17g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.28g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.16% 0.12mg	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	0.99% 3.97μg	25% 99μg	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	131% 118mg	93% 83.3mg	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	11% 1.63mg	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Blackberries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	72.8% 0.65mg	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	4.96% 0.4mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	111% 2.56mg	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	2.83% 20mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricot nectar, canned, with added ascorbic acid VS Blackberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricot nectar, canned, with added ascorbic acid versus 14 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 14 ounces of Apricot nectar, canned, with added ascorbic acid have 3 times more Vitamin B1, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Blackberries.
• While 14 oz of Raw Blackberries contain 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 6.9 times more Vitamin B5, 25 times more Vitamin B9, 2.9 times more Vitamin E and 16.5 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• 14 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 14 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricot nectar, canned, with added ascorbic acid vs Blackberries:

• 14 oz of Raw Blackberries contain 2.6 times more Calcium, 8.7 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 35.9 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium and 17.7 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Blackberries contain similar levels of Water per 14 ounces.
• 14 ounces of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricot nectar, canned, with added ascorbic acid have 1.4 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fructose than Blackberries.
• While 14 oz of Raw Blackberries contain more Omega 3, 53 times more Fiber and 8.2 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• 14 ounces of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Apricot nectar, canned, with added ascorbic acid as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in 14 ounces.