Comparing Nutrients in 14 ounces Sugar-apples VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Sugar-apples	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	13% 373kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	96% 69.3g	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	46% 33.5g	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	% 34.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	46% 17.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.19mg	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	14% 55.6μg	2% 7.94μg	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	160% 144mg	2.2% 2mg	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	36.5% 5.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	9.53% 95mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	23.4% 0.21mg	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	29.8% 2.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	18% 127mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	7.86% 291g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Blueberries, canned, light syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Sugar-apples versus 14 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sugar-apples vs Blueberries, canned, light syrup, drained:

• 14 ounces of Sugar-apples have 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 4.1 times more Vitamin B6, 7 times more Vitamin B9 and 72.6 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Sugar-apples and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Sugar-apples as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sugar-apples vs Blueberries, canned, light syrup, drained:

• 14 ounces of Sugar-apples have 4 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 5.3 times more Magnesium, 2.7 times more Phosphorus and 4.6 times more Potassium than Blueberries, canned, light syrup, drained.
• 14 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Sugar-apples as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sugar-apples have 1.7 times more Fiber and 2 times more Protein than Blueberries, canned, light syrup, drained.
• While 14 oz of Blueberries, canned, light syrup, drained contain more Omega 3 than Raw Sugar-apples.
• Both Sugar-apples and Blueberries, canned, light syrup, drained offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Sugar-apples provide inadequate amounts of Omega 3
• 14 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• Both Raw Sugar-apples as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 in 14 ounces.