Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Canned Apricots

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Canned Apricots	3%	1%	96%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Energy	13.8% 399kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	74.4% 97g	130g per day for Men 19-50 years
Sugars	109% 79g	117% 84.6g	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	52.7% 38.2g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19% 0.25mg	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	2.27% 9.07μg	2.27% 9.07μg	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	2.5% 2.27mg	15.6% 14mg	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	41.7% 6.26mg	27% 4.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Canned Apricots	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	49% 0.44mg	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	24.4% 1.95mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	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	7.78% 54.4mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.3% 343g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Canned Apricots:

• Blueberries, canned, light syrup, drained have 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin E and 6 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 73 times more Vitamin A and 6.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Canned Apricots:

• Blueberries, canned, light syrup, drained have 1.4 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• While Apricots Canned in Heavy Syrup, Drained contain 1.7 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 2.6 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Phosphorus, Zinc and Water per 1 lb.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, canned, light syrup, drained have more Omega 3 and 1.6 times more Protein than Apricots Canned in Heavy Syrup, Drained.
• Both Blueberries, canned, light syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 lb.
• Both Blueberries, canned, light syrup, drained as well as Apricots Canned in Heavy Syrup, Drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.