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

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	11% 318kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	79% 103g	130g per day for Men 19-50 years
Sugars	107% 77.7g	109% 79g	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	52.7% 38.2g	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	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	17% 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	3.4% 13.6μg	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	9.58% 8.6mg	2.5% 2.27mg	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	18% 2.72mg	41.7% 6.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	26.7% 0.24mg	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	16.4% 1.3mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	86.8% 2mg	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	12% 408mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	9.86% 365g	9.3% 343g	3700g per day for Men 19-50 years

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

• Fruit cocktail, canned, heavy syrup, drained has 7 times more Vitamin A and 3.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 2.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.3 times more Vitamin E and 5.1 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

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

• Fruit cocktail, canned, heavy syrup, drained has 1.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 1.5 times more Iron than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Phosphorus and Water per 1 lb.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Calcium, Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, canned, light syrup, drained contain 1.3 times more Energy, 15 times more Omega 3, 1.5 times more Fiber and 2.2 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blueberries, canned, light syrup, drained have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blueberries, canned, light syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.