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

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Peaches, canned, heavy syrup, drained: 417g

Blueberries, wild, canned, heavy syrup, drained have 1.5 times more energy per 100g than Peaches, canned, heavy syrup, drained. It has average energy density when compared to other foods. Peaches, canned, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Peaches, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.054g	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	1.6% 0.28g	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% 76.8g	130g per day for Men 19-50 years
Sugars	74.6% 54g	84.3% 61g	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	20% 14.4g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 16.5g	g per day for Men 19-50 years
Fiber	36% 13.7g	13% 5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	14.4% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	4.17% 0.054mg	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	9.38% 37.5μg	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	3.24% 2.9mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	NA	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.3μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	4.96% 21mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	5.35% 198g	9.08% 336g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Peaches, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Peaches, canned, heavy syrup, drained?

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

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 10.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 4.1 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• While 300 kcal of Peaches, canned, heavy syrup, drained contain 2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Peaches, canned, heavy syrup, drained provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B9
• 300 calories of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B6
• Both Blueberries, wild, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C in 300 calories.

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

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 5.5 times more Iron than Peaches, canned, heavy syrup, drained.
• While 300 kcal of Peaches, canned, heavy syrup, drained contain 1.3 times more Phosphorus, 3 times more Potassium and 1.7 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Phosphorus and Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.8 times more Fructose and 2.7 times more Fiber than Peaches, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Peaches, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Peaches, canned, heavy syrup, drained provide inadequate amounts of Protein in 300 calories.