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

Weight per 300 calories

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

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per 100g than Canned Apricots. It has average energy density when compared to other foods. Apricots Canned in Heavy Syrup, Drained having average energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.079% 0.025g	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	0.45% 0.076g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	59.2% 77g	130g per day for Men 19-50 years
Sugars	74.6% 54g	93% 67.4g	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	35% 25.3g	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	% 28.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	25.7% 9.76g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Vitamin B1, 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.
• While Apricots Canned in Heavy Syrup, Drained contain 2 times more Vitamin B6 and 13.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Apricots Canned in Heavy Syrup, Drained have similar amounts of Vitamin B3 per 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

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