Comparing Nutrients in 300 calories Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids

Weight per 300 calories

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids: 1000g
• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids: 600g

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have 1.7 times more energy per unit of mass than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids, which is low in comparison to other foods. Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids or Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	4%	2%	94%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.7g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	15.8% 6g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	12.5% 0.16mg	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	7.5% 30μg	4.5% 18μg	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	21% 19mg	22% 20mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7% 70mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	33.3% 0.3mg	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	37.5% 3mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	39.4% 0.91mg	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	13% 90mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	24.7% 915g	14% 517g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids have 1.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have similar amounts of Vitamin C per 300 kcal.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids have 2.2 times more Copper, 2 times more Iron, 1.7 times more Manganese and 1.8 times more Water than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids have 1.7 times more Fiber than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.