Comparing Nutrients in 14 ounces Canned Apricots VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

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

Macro Nutrients

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	11.4% 329kcal	14.6% 425kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.6g	86.5% 112g	130g per day for Men 19-50 years
Sugars	102% 74g	106% 76.5g	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	NA	49.4% 35.8g	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	% 40g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	10.7% 0.14mg	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	2% 7.94μg	7.94% 31.8μg	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	13.7% 12.3mg	1.32% 1.2mg	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	23.5% 3.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	15% 1.2mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	397% 9.13mg	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	7.37% 51.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.3% 308g	7.58% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Apricots VS Blueberries, wild, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Apricots versus 14 oz of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Apricots vs Blueberries, wild, canned, heavy syrup, drained:

• 14 ounces of Canned Apricots have 1.6 times more Vitamin B6 and 10.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 14 oz of Blueberries, wild, canned, heavy syrup, drained contain 1.6 times more Vitamin B1, 13 times more Vitamin B2, 4 times more Vitamin B9 and 4.5 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• Both Canned Apricots and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Apricots have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Canned Apricots vs Blueberries, wild, canned, heavy syrup, drained:

• 14 ounces of Canned Apricots have 3.1 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• While 14 oz of Blueberries, wild, canned, heavy syrup, drained contain 7.3 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• 14 ounces of Canned Apricots lack sufficient amounts of Phosphorus
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• Both Apricots Canned in Heavy Syrup, Drained as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Blueberries, wild, canned, heavy syrup, drained contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Fiber than Apricots Canned in Heavy Syrup, Drained.
• Both Canned Apricots and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Sugars per 14 ounces.
• Both Apricots Canned in Heavy Syrup, Drained as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in 14 ounces.