Comparing Nutrients in 14 ounces Blueberries, wild, canned, heavy syrup, drained VS 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	14.6% 425kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	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	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	65% 84.6g	130g per day for Men 19-50 years
Sugars	106% 76.5g	102% 74g	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	49.4% 35.8g	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	% 40g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.6 times more Vitamin B1, 13 times more Vitamin B2, 1.2 times more Vitamin B3, 4 times more Vitamin B9 and 4.5 times more Vitamin K than Canned Apricots.
• While 14 oz of Apricots Canned in Heavy Syrup, Drained contain 1.6 times more Vitamin B6 and 10.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• 14 ounces of Canned Apricots have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9

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

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

Comparison of macro-nutrients per 14 ounces:

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