Comparing Nutrients in 1 kilogram 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	37% 1070kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.07g	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	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	164% 213g	130g per day for Men 19-50 years
Sugars	266% 193g	257% 187g	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	124% 90g	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	% 101g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	129% 49g	71% 27g	38g per day for Men 19-50 years
Protein	10% 5.6g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	NA	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	42.3% 0.55mg	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	20% 80μg	5% 20μg	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	3.33% 3mg	34.4% 31mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	19% 190mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	108% 0.97mg	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	275% 22mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	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	20% 140mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19% 706g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Canned Apricots per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, wild, canned, heavy syrup, drained versus 1 kg of Canned Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 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 1 kg of Apricots Canned in Heavy Syrup, Drained contains 1.6 times more Vitamin B6 and 10.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• 1 kilogram of Canned Apricots have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Canned Apricots:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 7.3 times more Iron than Canned Apricots.
• While 1 kg of Apricots Canned in Heavy Syrup, Drained contains 3.1 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Potassium
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 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 one kilogram.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Apricots Canned in Heavy Syrup, Drained provide inadequate amounts of Protein in one kilogram.