Comparing Nutrients in 300 calories Canned Apricots VS Blueberries, wild, canned, heavy syrup, drained

Weight per 300 calories

• Canned Apricots: 361g
• Blueberries, wild, canned, heavy syrup, drained: 280g

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per unit of mass than Apricots Canned in Heavy Syrup, Drained, which is average in comparison to other foods. Canned Apricots having average energy density.

Which food has more nutrients per 300 calories - Canned Apricots or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Canned Apricots	3%	1%	96%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.079% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	61% 79.4g	130g per day for Men 19-50 years
Sugars	93% 67.4g	74.6% 54g	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	35% 25.3g	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	% 28.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	25.7% 9.76g	36% 13.7g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.67% 0.087mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.55% 0.098mg	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	1.8% 7.23μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11.2mg	0.93% 0.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.94% 12μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Apricots	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.33% 53.3mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	NA	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	13.6% 1.1mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	NA	280% 6.45mg	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	6.7% 47mg	5.6% 39.3mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0.66% 0.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.96% 14.5mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	7.58% 280g	5.35% 198g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Apricots vs Blueberries, wild, canned, heavy syrup, drained:

• Apricots Canned in Heavy Syrup, Drained have 2 times more Vitamin B6 and 13.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 10.1 times more Vitamin B2, 3.1 times more Vitamin B9 and 3.5 times more Vitamin K than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Canned Apricots vs Blueberries, wild, canned, heavy syrup, drained:

• Apricots Canned in Heavy Syrup, Drained have 1.5 times more Magnesium, 4 times more Potassium and 1.4 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.5 times more Calcium and 5.7 times more Iron than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Apricots Canned in Heavy Syrup, Drained have 1.2 times more Sugars and 1.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.4 times more Fiber than Apricots Canned in Heavy Syrup, Drained.
• Both Apricots Canned in Heavy Syrup, Drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Apricots Canned in Heavy Syrup, Drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.