Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Peaches, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	13.8% 399kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.18% 0.059g	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	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	109% 79g	92% 66.5g	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	52.7% 38.2g	21.6% 15.6g	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	% 26.4g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 18g	g per day for Men 19-50 years
Fiber	31% 11.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	2.18% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.54% 0.059mg	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	10.2% 41μg	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	3.53% 3.18mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.77% 31μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.4% 22.7mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	9.3% 343g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Peaches, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Peaches, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blueberries, canned, light syrup, drained has 2.3 times more Vitamin B1, 6.6 times more Vitamin B2, 3.8 times more Vitamin B6 and 8.3 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• While 1 lb of Peaches, canned, heavy syrup, drained contains 15.5 times more Vitamin A, 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Peaches, canned, heavy syrup, drained provide similar amounts of Vitamin E per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A and Vitamin B9
• 1 pound of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Blueberries, canned, light syrup, drained as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Peaches, canned, heavy syrup, drained:

• 1 pound of Blueberries, canned, light syrup, drained has 1.6 times more Iron than Peaches, canned, heavy syrup, drained.
• While 1 lb of Peaches, canned, heavy syrup, drained contains 1.7 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Peaches, canned, heavy syrup, drained contain similar levels of Copper and Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, canned, light syrup, drained as well as Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 1.2 times more Energy, more Omega 3, 1.2 times more Carbohydrate, 2.4 times more Fructose and 2.2 times more Fiber than Peaches, canned, heavy syrup, drained.
• Both Blueberries, canned, light syrup, drained and Peaches, canned, heavy syrup, drained offer comparable quantities of Sugars per one pound.
• 1 pound of Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein in one pound.